• 04/18/2017

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Shoulder Warm Up #2 (No Measure)

    Run 200-400m

    10 x Big arm circles both

    10 x Super slow push-ups

    10 x Wide push-ups

    10 x Bird Dogs

    10 x Cat Cows

    5 x Strict chin ups (reverse grip)

    5 x Strict Pull-Ups



    3 x 5-10 for whichever level you are at

    Pick your starting point

    Ring Rows — Make them harder, move feet out, or put feet on box

    Chin over bar holds w/ eccentric lowering

    Kipping practice — Hollow /Superman

    Pull – Ups — Strict or weighted

    C2B — Butterfly C2B or work on strict C2B


    Harper (AMRAP – Rounds)

    23-Minute AMRAP of:

    9 Chest-To-Bar Pull-Ups

    15 Power Cleans, 135#

    21 Air Squats

    400m Run with 45# plate
    In honor of Brad Harper, Phoenix Firefighter of Peoria, Arizona
    To learn more about Harper click here

    Auxiliary Training

    Snatch Balance (110% of 1RM Snatch)

    Build to 110% of 1RM Snatch


    1 @ 90%

    1 @ 85%

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