• 04/14/2017


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    RTW Warm-Up (No Measure)

    2 Rounds

    1:00 Bike

    1:00 Row

    1:00 Jump Rope

    1:00 Plank

    1:00 Jog

    Then mobility & movement practice

    WOD

    Row Int 1K/800m/600m/400m/200m (5 Rounds for time)

    Row 1K

    Row 800m

    Row 600m

    Row 400m

    Row 200m

    –Rest 2min btwn efforts–

    Auxiliary Training

    Snatch (Work up to a Heavy single)

    Work up to a Heavy single for the day

    then

    5 x 1 @ 75% of todays single

    Clean and Jerk (Work up to a Heavy single)

    Work up to a Heavy single for the day

    then

    5 x 1 @ 75% of todays single

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