• 05/11/2016


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

    Happy Hump Day!

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    Warm-up

    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

    Strength

    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

    Or

    5×5 per arm with Dumbells

    A3: Metcon (No Measure)

    5-10 Banded Face Pulls

    https://youtu.be/h4YO9JzpQWo
    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

    WOD

    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

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