• 05/12/2016


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    Upper / Lower Warm Up (No Measure)

    Pick 1:

    Row 500/ Run 400 / Jump Rope 3 Min.

    15 x Leg swings ea. direction ea. leg

    15 x Arm circles ea. direction ea. arm

    15 x Good Mornings

    15 x Pass Thrus

    15 x OH Squats

    15 x KB Swings

    15 x Goblets

    15 x Push Ups

    Strength

    Example @ 2:30 mark in video

    http://members.opexfit.com/topic/loaded-pushing/

    Seated behind neck strict press

    Take the bar out like a back squat and sit on a bench without a back support
    Find 1RM

    Looking for this to be around 64% of your Close Grip Bench Press from 2 weeks ago

    WOD

    Metcon (Time)

    5 Rounds

    9 DL

    6 PC

    3 OHS

    RX+ 155/105

    RX 135/95

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