• 7/29/17


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    Team Dynamic Relay Race Warm Up (No Measure)

    High Knees

    Butt Kickers

    Crab Walk

    Karaokes or Side Shuffles

    Lunges

    *Split into teams, 1 partner performs the dynamic exercise down to the end of the gym then sprints back and tags the next teammate. Once everyone has performed the exercise move to the next exercise

    WOD

    Metcon (Time)

    Teams of 3

    3 Rounds

    75 Power Snatch 75/55

    100/75 Cal Bike

    800m Sandbag Run/ Heavy object

    1 athlete works at a time, EXCEPT all must RUN at same time. Can hand sandbag off however.

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