• 02/28/2017


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    Upper #2 Warm Up (No Measure)

    Run 400/ Row 500 or Jump Rope 3 min

    2 Rounds

    15 x Pass Thrus

    15 x Jumping Jacks

    10 x Push Press

    10 x V-Ups

    5 x Burpees

    5 x Push-Ups

    Strength

    Shoulder Press (5 x 5 @ 80%)

    WOD

    Metcon (Time)

    15-12-9-6-3

    Bent over row 115/75

    FS

    HSPU

    Auxiliary Training

    Snatch (EMOM 10 @ 90%)

    1 Rep EMOM x 10

    @ 90%

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