• 8/12/17

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    PVC warm-up (No Measure)

    Run 400m, Row 500m, 3 min jump rope

    Angled OH PVC stretch

    3 RDS

    10x Pass thrus

    10x Lunges with PVC OH

    10x OH squats

    WOD

    Metcon (AMRAP – Rounds and Reps)

    New WODS on the Block WOD 2

    Teams of 3

    10min AMRAP

    10 Wall Balls 14/10

    10 Hang Power Cleans 65/45

    One person completes a round then the next teammate goes

    Rest 5 min
    RX plus

    20/14 wall ball

    HPC 135/95

    Metcon (Time)

    New WODS on the Block WOD 3

    For Time (15min Cap)

    500m Row

    15/10 Thrusters 45/35

    15 burpee box overs 24/20

    Every teammate must complete 1 round in 15min
    15/10 Thrusters 95/65

    Burpee Box overs 30/24

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