• 02/20/2017

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    Lower #1 Warm Up (No Measure)

    Pick 1:

    Row 500/ Run 400 / Jump Rope 3 Min.

    15 x Leg swings ea. direction ea. leg

    15 x Groiners

    15 x Mt. Climbers

    15 x Good Mornings

    15 x OH Squats

    15 x KB Swings

    15 x Goblets

    15 x Lunge Steps

    Strength

    Back Squat (10 x 3 @ 85%)

    WOD

    Metcon (AMRAP – Rounds and Reps)

    AMRAP 12

    Partner WOD (3 Rounds ea)

    2:00 AMRAPS

    20 Dubs

    10 Weighted Box Step overs 24/20

    *50/35 per hand
    One athlete completes as many rounds and reps of the couplet as possible in 2 minutes. At the 2:00 mark Athlete B takes over where Athlete A left off. @ 4:00 mark Athlete A takes over for Athlete B etc.

    Auxiliary Training

    EMOM 10

    2 TNG Snatch (Squat) @ 80% of 1RM

    Snatch (for %’ only)

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