• 05/23/2016


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    Bench Warm Up (No Measure)

    3 Rounds

    10 x Jumping Jacks

    10 x Arm Circles ea arm ea direction

    10 x Push -Ups

    10 x Band Pull-Aparts

    Strength

    Bamboo bar KB Bench (5×5)

    Warm up to a controlled set of 5 to start 5 x 5. Do 4 more sets after you find appropriate weight. Two people to load and unload the Bamboo bar. You can add 2.5# and 5# plates to increase the weight as well. Record the total weight on both sides

    WOD

    Metcon (Time)

    4 Rounds

    Run 400m

    12 Floor Press

    9 Dips

    6 Burpees over Bar

    RX+ 185/125

    RX 155/105

    Scale A 135/95

    Scale B 115/75

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