• 05/11/2016

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

    Happy Hump Day!

    View Public Whiteboard


    Raelynn’s Warm Up (No Measure)

    Run 200m

    10 x Arm Circles both directions

    10 x Band Pull-Aparts

    10 x Band Pass Thrus

    10 x Jumping Jacks

    Run 200m

    Spider Man Stretch

    10 x Mountain Climbers

    10 x Kb Swings

    Goblet Squat bottom hold

    10 x Air Squats


    In 5 Big sets

    1 set of Pendlay Row then

    1 set of Bicep Curls then

    1 set of Face Pulls

    Repeat for 5 sets

    A1: Pendlay Row (5 x 5)

    A2: Bicep Curls (5 x 5)

    5×5 w/ straight bar


    5×5 per arm with Dumbells

    A3: Metcon (No Measure)

    5-10 Banded Face Pulls

    The face pull may be the most versatile training tool for remediating poor shoulder and thoracic positioning. It provides the exact opposite movements that we’re continuously pulled into on a daily basis – namely sitting down and looking at computer, phone, and TV screens


    Metcon (AMRAP – Reps)

    AMRAP 20

    50 WB’s 20/14

    50 Dubs

    40 Box Jumps 24/20

    40 TTB

    30 C2B

    30 Floor Press 135/95

    20 PC

    20 Jerks

    10 PS

    10 Lateral Bar Hops

    1 Round= 300

Leave a reply

Cancel reply
Interested in checking out CrossFit Flight? Join us in Holland every Saturday at 9:30 am for a free intro class!Or check out our Grand Haven location!