• 03/31/2016


    CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    Warm-up (No Measure)

    5 minutes

    General Cardio

    Shoulder mobility

    Outlaw Barbell Warm Up Clean (No Measure)

    5 Reps of each

    Clean Pull to Power Pos.

    Jump Shrug

    Clean from Power Pos.

    Front Squat

    Press

    Power Jerk

    Skill

    Clean & Split Jerk Technique

    Weightlifting

    Clean and Jerk (Find 1RM)

    Choose to stay light and work on technique or work up to a heavy single

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