• 02/23/2017


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    :15 Upper/Lower Warm Up (No Measure)

    3 Rounds

    :15 Jumping Jacks

    :15 Samson Stretch

    :15 Pass Thru’s

    :15 OH Squat

    Partner PVC Shoulder stretch

    Bodybuilding

    A1: Bicep Curls (3 x 6-8 )

    Barbell or DB’s (put total weight of both dumbells for score)

    Put in notes which you used

    A2: Banded Tricep Push Downs (3 x 10-15)

    Tricep Push Down with band

    A3: Pullover (KB or DB) (3 x 8-10)

    https://youtu.be/ctW4UcBGzyA

    WOD

    Metcon (Time)

    Row 1000m @ some point in the WOD

    5 Rounds (15 min cap)

    10 T2B

    15 S2OH 75/55

    10 FS

    15 BJ 30/24

    Auxiliary Training

    Bench Press (5 x 10)

    5 sets of 10 reps

    Start @ 60% of 1RM

    increase slightly ea rd

    Rest 1-2 minutes btwn sets

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