• 02/08/2016


    View Public Whiteboard


    Upper / Lower Warm Up (No Measure)

    Pick 1:

    Row 500/ Run 400 / Jump Rope 3 Min.

    15 x Leg swings ea. direction ea. leg

    15 x Arm circles ea. direction ea. arm

    15 x Good Mornings

    15 x Pass Thrus

    15 x OH Squats

    15 x KB Swings

    15 x Goblets

    15 x Push Ups


    15:00 Time limit

    HSPU progressions. Base what you do here on your current level of HSPU skill. Those that dont have HSPU may want to try box HSPU, Toe Taps, Handstand holds. If you have HSPUs, work on kipping or strict depending on whichever is your goat. Kipping HSPU is basically an upside down thruster. You could also work on shoulder taps while in the handstand hold to work towards handstand walks.


    Metcon (AMRAP – Reps)

    Lactic Threshold

    For reps:

    5:00 Snatch 75/55

    5:00 Rest

    4:00 Thrusters 75/55

    4:00 Rest

    3:00 Double unders

    3:00 Rest

    2:00 Med Ball Sit-ups 20/14

    2:00 Rest

    1:00 C2B Pull-ups


    Weightlifting ‘B’

    Seated Shoulder Press (5-5-5-5-5 climbing weight. Record heaviest set.)

    Same as Strict press, seated on the ground with feet straight out in front.

Leave a reply

Cancel reply
Interested in checking out CrossFit Flight? Join us in Holland every Saturday at 9:30 am for a free intro class!Or check out our Grand Haven location!