• 01/30/2017


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    Upper/ Lower #2 Warm Up (No Measure)

    3 Rds

    10 x Jumping Jacks

    10 x Pass Thrus

    10 x OH Squats

    10 x Samson Stretch

    Skill

    10 min upper/lower

    Prime shoulders: Wall walk, Handstand holds or walks

    & Pistol practice: weighted, RX or work on scaling options

    Bands in J-cups, laces on achilles, ring or rig supported, to bench or box

    WOD

    Mary (AMRAP – Rounds and Reps)

    20-Minute AMRAP of:
    5 Handstand Push-ups
    10 Pistols (5-L / 5-R)
    15 Pull-ups

    OR

    ‘Easy’ Mary (AMRAP – Rounds and Reps)

    Complete as many rounds in 20 minutes as you can of:

    5 Handstand Push-ups

    10 Pull-ups

    25 Squats

    Auxiliary Training

    Work up to a heavy single PC+PP (no Jerk)

    then

    2 singles @ same weight

    PC+PP Complex (1RM)

    Power Clean + Push Press

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