• 04/21/2016


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    The CrossFit Warm-up (No Measure)

    3 rounds of 10-15 reps of:
    Samson Stretch (15-30 seconds)
    Overhead Squat with PVC
    Sit-ups
    Back-extensions
    Pull-ups
    Dips
    Sub Good Mornings for back extensions or use the GHD

    Strength

    Front Squat (@31×1 3,2,2,1)

    warm up to a challenging set of 3, add weight for 2, add weight for 2, add weight for a heavy single for the day not necessarily a 1RM

    WOD

    Climb the Ladder (Thruster/MU) (AMRAP – Reps)

    AMRAP 7

    1 Thruster

    1 Muscle Up Ring or Bar is RX

    2 Thrusters

    2 Muscle Ups

    3 Thrusters

    3 Muscle Ups

    etc

    RX+ 135/95

    RX 115/75

    Scale A 95/65

    Scale jumping ring or bar MU

    or Banded bar MU

    Scale B Feet elavated Ring Rows or as difficult of a ring row you can do

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