• 04/12/2017


    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

    Skill

    1 set every :90 for 5 Sets

    1 Set = 3 x (1 Strict T2B + 1 Strict K2E)

    *Scale to Kipping vs Strict

    or 6 Knee Raises for ea set

    WOD

    Hall (Time)

    5 Rounds for time of:

    3 Cleans, 225#

    200m Sprint

    20 Kettlebell Snatches, 1.5 pood (10 each arm)

    Rest 2 minutes
    In honor of U.S. Air Force Capt. Ryan P. Hall, of Colorado Springs, Colorado, died Feb. 18, 2012
    To learn more about Hall click here

    Auxiliary Training

    PC+PP Complex (Work up to a Heavy Single)

    Power Clean + Push Press

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