• 03/01/2017

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Shoulder Warm Up (No Measure)

    1 minute of Jump Rope

    :15 Big arm circles

    :15 Plank hold on palms

    :15 Side plank hold L&R

    :15 Crab Walk

    5 x Super slow push-ups

    5 x Wide push-ups

    5 x Super slow shoulder press*

    5 x Super slow wide grip shoulder press*

    * w/ PVC or Empty Barbell

    5 x Strict chin ups (reverse grip)

    5 x Strict Pull-Ups

    1 minute of Jump Rope


    Jerk (1RM)

    Jerk from rack no clean
    2 weeks ago we maxed our behind the neck jerk. Today you are jerking in the front rack position


    Metcon (AMRAP – Reps)

    4 Rounds (12 Min)

    :30 on / :30 rest

    Row Cals

    Wall Ball 20/14

    KBS 70/50

    Auxiliary Training

    30 Reps for time OHS @80% (Time)


    30 Reps for time @ 80%

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