• 7/3

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    Warm-up (No Measure)

    3 min Bike, Run, Row

    15-20 Leg swings each direc.

    15-20 Arm Circles each Direc.

    5 Down Dog to Up dog

    Instep Stretch

    2 Rounds

    5 Air Squats

    5 Jump Squats

    6 Sampson Stretches

    6 sit-ups

    WOD

    The Painful Plate Partner WOD (AMRAP – Rounds and Reps)

    Grab a partner! As a team complete as many rounds as possible in 20 mins of:

    10 Bumper plate thrusters (45/25 lbs)

    10 Bumper Plate Burpees

    10 Overhead Lunges, alternating legs

    10 Plate Sit-ups

    While one partner works on the AMRAP, the other is carrying his/her plate 200 meters. When they complete 200m, the partners switch, taking over where the other left off.

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