• 03/07/2017


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    Warm-Up #3 (No Measure)

    2 RDS

    20 x Arm Circles (ea. way)

    10 x V&T Jumping Jacks

    5 x Wide Inch Worm Push-Ups

    5 x Narrow Inch Worm Push-Ups

    the Down and Back:

    1 x Buttkickers

    1 x High Knees

    1 x Reverse Hurdles

    Skill

    A1. 3 x 45 sec HS wall hold

    A2. 3 x 15 Shoulder Taps (scale to box or DB shoulder press)

    A3. 3 x Max L-Sit

    WOD

    Metcon (Time)

    100 WB’s 20/14

    EMOM 2 PS 95/65

    Auxiliary Training

    Power Snatch (7 x 5 EMOM)

    Work up to 65% of 1RM then

    EMOM 7

    5 TNG PS

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