• 05/04/2017

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    Medicine Ball Warm Up (No Measure)

    https://youtu.be/4meSBJytFBo

    Work down then back up

    :30 of ea 8 min Total

    Twist back to back pass

    Situps

    Seated Chest / OH Pass

    Granny Shots

    Standing Chest / OH Pass

    Thruster Throws (wall balls)

    Burpee / Around the World*

    Then Back up the ladder

    *Burpee / Around the world ea partner does :30 of ea

    Bodybuilding

    A1: Pendlay Row (5 x 5)

    A2: Bicep Curls (5 x 10 reps per arm)

    Barbell or DB’s (put total weight of both dumbells for score)

    Put in notes which you used

    WOD

    Nate (AMRAP – Rounds and Reps)

    20-Minute AMRAP of:

    2 Muscle-ups

    4 Handstand Push-ups

    8 Kettlebell Swings, 70#
    In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
    To learn more about Nate click here

    Auxiliary Training

    Clean (5 x Max reps @ 80%)

    Post highest set of reps

    These are TNG

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