• 05/10/2017


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    :15 quick upper lower (No Measure)

    3 Rounds

    :15 Pass Thru’s

    :15 OH Squat

    :15 PU or Jumping PU

    :15 Burpees

    Skill

    EMOM 9

    Min 1. Airbike :30

    Min 2. 15 Hollow Rocks

    Min 3. 10 Butterfly Pull-Ups*

    *Scale to Pull Up, Banded, Jumping or Ring Row, whatever you are going to do

    in EVA or Helen

    WOD

    Pick one or the other, use Helen as a scale for EVA. If you aren’t a runner don’t choose to run 5 x 800m. Pick one benchmark girl and establish a time to beat later this year

    Eva (Time)

    5 rounds for time:
    Run 800 meters
    30 Kettlebell swing, 70# / 53#
    30 Pull-ups

    Helen (Time)

    3 Rounds for time of:
    400m Run
    21 Kettlebell Swings, 53# / 35#
    12 Pull-ups

    Auxiliary Training

    PC+SC+SJ (EMOM 15 @ 70% of 1RM C&J)

    Power Clean +

    Squat Clean +

    Split Jerk

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