• 05/10/2016

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    John’s Warm Up (No Measure)

    Run 400m

    10 x Pass Thrus

    10 x OH Squats

    10 x Good Mornings

    10 x Push -ups

    10 x Chin Ups (Reverse Grip)

    Downward Dog

    Upward Dog

    Childs Pose x 30 seconds

    Mobility

    Couch Stretch

    Strength

    Back Squat (7×5 )

    7×5 @ 75% + 5-10#

    from last week

    WOD

    Regional Nate(ish) AMRAP 12 (AMRAP – Rounds and Reps)

    AMRAP 12

    RX+

    4 Strict MU

    7 Strict HSPU

    12 KB Snatch (6/6) 70/53

    RX

    Not Strict Ring or Bar MU

    Kipping HSPU

    Scaling Options:

    Jumping Bar MU

    2 C2B + 2 Dips = 1 MU

    ABMAT HSPU

    Seated Z Press for HSPU

    Lighter KB

    Competitors

    Rest 2 Min

    After Regional Nate(ish)

    Metcon (Time)

    3 Rounds

    15 C2B

    15 DB HSC 45/35 per hand

    Rest 3 Min

    Rest 3-5 until fully recovered

    Metcon (Time)

    21-15-9

    T2B

    Burpee to 6″ Target

    AD Calories

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