• 04/17/2017


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    Bench Warm Up (No Measure)

    3 mins bike, row, jump rope, run

    3 Rounds

    10 x Jumping Jacks

    10 x Arm Circles ea arm ea direction

    10 x Push -Ups

    10 x Band Pull-Aparts

    MOBILITY

    Wall Clocks

    Strength

    Bench Press (3 @ 70%, 3 @ 80%, 3+ @ 90%)

    WOD

    Metcon (AMRAP – Reps)

    In teams of 2-3

    AMRAP 5

    S2OH 115/75

    Rest 2

    AMRAP 5

    Bike Cals

    Rest2

    AMRAP 5

    KBS 70/50

    Auxiliary Training

    Weightlifting

    EMOM 15

    PC+SC+SJ @ 70% of 1RM

    Clean and Jerk (For %’s only)

    PC+SC+SJ

    Power Clean +

    Squat Clean +

    Split Jerk

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