• 04/26/2016


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    Bench Warm Up (No Measure)

    3 Rounds

    10 x Jumping Jacks

    10 x Arm Circles ea arm ea direction

    10 x Push -Ups

    10 x Band Pull-Aparts

    Strength

    A1: Close Grip Bench (Find 1RM)

    CGBP 16″ between grip

    Index finger on smooth
    @3010 tempo

    A2: Bicep Curls (5-5-5-5-5)

    5×5 w/ straight bar

    Or

    5×5 per arm with Dumbells
    Climbing each superset. Record heaviest set of 5.

    Record total weight with Dumbbells i.e. Record 70#’s for 2 35’s. Put used 2 x 35’s in notes.

    WOD

    Frantasy Land Partners (Time)

    Teams of 2-3

    21-15-9

    Thrusters 95/65

    Pullups

    21-15-9

    Thrusters 115/75

    C2B

    21-15-9

    Thrusters 135/95

    Bar Muscle Up

    **Scaled**

    21-15-9

    Thrusters 75/55

    Ring Rows

    21-15-9

    Thrusters 95/65

    Pullups

    21-15-9

    Thrusters 115/75

    C2B
    For other scalable options, pick 3 workable weights in 5-10# increments start light & work your way up

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