• 01/26/2017


    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

    Skill

    5 RNFT

    10 Weighted Barbell Good Mornings

    :45 HS Hold or Handstand walk

    WOD

    Coaches split class in 1/2 for rowers. 1 Runing clock after completing 1st WOD record time and wait 10 minutes then start 2nd WOD. Subtract 1st WOD time plus the 10 minutes from your end time for 2nd WOD score

    Metcon (Time)

    3 Rounds

    40 Situps

    20 OHS 95/65

    Rest 10 Min

    Metcon (Time)

    3 Rounds

    15 Cal Row or Bike

    15 FS 95/65

    Auxiliary Training

    Hang Sq SN + Sq SN (2Rm of complex)

    Hang Squat Snatch +

    Squat Snatch
    Work up to a heavy double of complex. We did Heavy single in class 2 weeks ago

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