• 04/06/2017

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    All Around Warm-Up (No Measure)

    Tabata Jump Rope

    :20 on / :10 rest x 8

    (4 minutes total) ea movement twice

    1st Single Unders

    2nd Right Foot

    3rd Left Foot

    4th Double Unders

    Then 2 Rounds

    15 Leg swings ea. direction

    10 Situps

    5 Push-Ups

    10 Mt. Climbers

    15 Squats

    Skill

    3 Sets

    A1) DB Bicep curls x 8-10 per arm

    A2) Rx Dips x 8-10 (no box dips or bands)

    Scaled banded tricep pull- downs

    WOD

    Metcon (AMRAP – Reps)

    5 x 3 min AMRAPS

    3 min rest btwn

    10 DB 1 Arm Snatch 50/35

    5 Burpee BJ overs 24/20

    5 T2B

    Start ea Rd where you left off.

    27 minutes total

    Add up total reps

    ea round = 20 reps

    Auxiliary Training

    Overhead Squat (3 ME sets @ 70% of 1RM)

    Rest 3 minutes between sets

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