• 01/19/2017


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    Bench Warm Up (No Measure)

    3 Rounds

    10 x Jumping Jacks

    10 x Arm Circles ea arm ea direction

    10 x Push -Ups

    10 x Band Pull-Aparts

    Strength

    Compare to your 1RM & 3RM

    Bench Press (2RM)

    WOD

    Metcon (AMRAP – Rounds and Reps)

    4 x 2min AMRAPS

    10 x Dips

    10 x PC 115/75*

    Rest 1 min btwn AMRAPs

    *meant to be light & snappy

    Score is total rounds & reps of ea of the 4 AMRAPs

    If your dips start to fail then scale. If you don’t complete a full round in 2 minutes you’ll still earn “reps” up to 19 in an incomplete round

    Auxiliary Training

    Front Squat (3-2-1)

    Work up to a heavy Triple

    Then a heavy double

    Then a heavy single for the day (not a 1RM) If your feeling it go for it!

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