• 06/16/2016


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

    View Public Whiteboard

    Warm-up

    Upper #1 Warm Up (No Measure)

    Run 400/ Row 500 or Jump Rope 3 min

    3 Rounds

    30 x Jumping Jacks

    20 x Pass Thrus

    10 x Pushups

    5 x Burpees

    Auxiliary Training

    A1) Arnold Press 4 x 6-8 reps

    https://youtu.be/zvL5Sl9SQWA

    A2) Strict BTN Pullups

    4 x 8-12 reps

    may break up reps as needed

    https://youtu.be/xDZ38NvRcBY

    * scale strict behind the neck pull-ups with pronated feet elevated ring rows, focusing on pinching the scaps together

    WOD

    FREAK (Time)

    21 Thrusters 95/65

    21 Pullups

    800m Run

    30 KB Swings 70/50

    30 Pullups

    50 Dubs

    50 Situps

    30 Box Jumps 24/20

    30 Wall Ball 20/14

    *Grand Haven use the 60# KB in place of the 70#

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!
+