• 02/15/2017


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    RTW Warm-Up (No Measure)

    2 Rounds

    1:00 Bike

    1:00 Row

    1:00 Jump Rope

    1:00 Plank

    1:00 Jog

    Then mobility & movement practice

    Skill

    Kipping practice (work on hollow body / Superman)

    *Kipping Swing for PU & T2B

    Muscle up practice Ring & Bar with coach help spotting on rings

    For those with muscle ups, practice and warm up MU’s for WOD

    WOD

    90 Day Re-Test

    OPEX OPEN Test (AMRAP – Rounds and Reps)

    AMRAP 20

    50 WB 20/14

    50 Dubs

    40 BJ 24/20

    40 T2B

    30 C2B

    30 Burpees

    20 PC 145/100

    20 Jerk 145/100

    10 PS 145/100

    10 MU

    *Scale MU to Bar MU or Jumping Bar MU or 2 C2B or Ring Row plus 2 Dip for each MU

    Auxiliary Training

    Hang PC + PC + PJ (1 x 8 @ 85% of 1RM HPC)

    Complex

    Hang PC + PC + PJ
    1 x Complex @ 85% of 1RM HPC

    E2MOM for 16min (8 rounds)

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