• 01/02/2017


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    :15 Upper/Lower Warm Up (No Measure)

    3 Rounds

    :15 Jumping Jacks

    :15 Samson Stretch

    :15 Pass Thru’s

    :15 OH Squat

    Partner PVC Shoulder stretch

    Skill

    A1: Bent Over Row (3 x 6-8)

    add weight to 12/5

    A2: Single Leg KB Deadlift RDL

    3 sets x 5 per leg (10 total)

    WOD

    Metcon (AMRAP – Reps)

    2min on 1 min rest x 2

    Bike or Row for Cals

    *Prefer Bike if enough avail

    Double Unders

    Weighted Box Step Overs

    *24/20, 50/35 ea hand

    Pull-Ups

    Split class into 4 groups and rotate 2 min ea station 1 min rest repeat after all movements 1 more time through.

    Score is Cals + Reps

    Auxiliary Training

    Front Squat

    3 @ 50%

    3 @ 60%

    2 @ 70%

    1 @ 75%

    1 @ 80%

    1 @ 80%

    1 @ 70%

    Do not record results

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