• 7/22/17

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    Medicine Ball Warm Up (No Measure)

    https://youtu.be/4meSBJytFBo

    Work down then back up

    :30 of ea 8 min Total

    Twist back to back pass

    Situps

    Seated Chest / OH Pass

    Granny Shots

    Standing Chest / OH Pass

    Thruster Throws (wall balls)

    Burpee / Around the World*

    Then Back up the ladder

    *Burpee / Around the world ea partner does :30 of ea

    WOD

    DB partner Wod (AMRAP – Rounds and Reps)

    Complete as many rounds as possible in 25 mins of:

    Run, 400 m

    50 Dumbbell Push Press, 35/20 lbs

    50 Pull-ups

    50 Dumbbell Front Squats, 35/20 lbs

    50 Push-ups

    50 Dumbbell Walking Lunges, 35/20 lbs

    50 Air Squats

    This is a partner workout. The run must be done together as a team and both partners must be back before starting the reps. Both members must work toward completing all the reps together. Only one member working at a time. Must complete all reps before moving to the next movement.

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