• 05/19/2016


    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

    SWOD

    5 Sets of 5 ea.

    A1) Weighted

    Pull Up

    https://youtu.be/_U5vqJocrbA

    A2) Dip Negative

    @60A0

    https://youtu.be/a0jgUkBQyK4

    *Make weighted pull as heavy or as hard as possible for 5. If you can’t do strict use the absolute smallest band for 5. Or elevated ring rows.

    **Dip negative @60A0

    = 6 second eccentric lowering, 0 seconds at bottom, A = assisted back to top, and 0 hold at top before performing next 6 second eccentric lowering

    WOD

    Manion (Time)

    7 Rounds for time:

    Run 400m

    29 Back Squats, 135#
    In honor of First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, was killed by sniper fire on April 29, 2007
    To learn more about Manion click here
    Women’s RX = 95

    Scaling Options:

    Partner WOD, Run together Split reps on Back squat.

    or

    5 Rounds instead of 7.

    30 Min Time Cap

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