• 01/31/2017

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Upper/Lower Warm Up LVB (No Measure)

    5 min Airbike

    Dynamic Stretches

    *Iron Cross, Scorpions, Leg Swings, Arm Circles, pass thrus…

    2 Rounds w/ Empty Bar

    5 RDL

    5 Bent over Row

    5 Push Press

    5 Good Morning

    3 Hang Clean

    3 Thrusters

    *Iron Cross https://youtu.be/q5mliNOm8Nc


    Find 1RM Strict Shoulder Press, once you find it, immediately go into an AMRAP of Push Press with that weight without re-racking the bar. Record the # of reps you got & put in the weight. The weight will be the same for the PP AMRAP on the Strict Press 1RM

    Last did on 6/21/16

    Shoulder Press (1Rm)

    Push Press (AMRAP @ 1RM Strict Press)


    Elizabench (Time)


    RX 135/95

    Floor Press


    Ring Dips

    Auxiliary Training

    Front Squat (5×5 @ 80%)

    Rest 2 min btwn sets

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