• 06/21/2016


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    Shoulder Warm Up (No Measure)

    1 minute of Jump Rope

    :15 Big arm circles

    :15 Plank hold on palms

    :15 Side plank hold L&R

    :15 Crab Walk

    5 x Super slow push-ups

    5 x Wide push-ups

    5 x Super slow shoulder press*

    5 x Super slow wide grip shoulder press*

    * w/ PVC or Empty Barbell

    5 x Strict chin ups (reverse grip)

    5 x Strict Pull-Ups

    1 minute of Jump Rope

    Strength

    Find 1RM Strict Shoulder Press, once you find it, immediately go into an AMRAP of Push Press with that weight without re-racking the bar. Record the # of reps you got & put in the weight. The weight will be the same for the PP AMRAP on the Strict Press 1RM

    Shoulder Press (Find 1RM)

    Last 1RM 4/5/16

    Push Press (AMRAP @ 1RM Shoulder Press weight)

    WOD

    Warm up pistols, You can choose between Mary or Easy Mary. Make sure to record your results in the proper Metcon that you chose to do

    Mary (AMRAP – Rounds and Reps)

    20-Minute AMRAP of:
    5 Handstand Push-ups
    10 Pistols (5-L / 5-R)
    15 Pull-ups

    OR

    ‘Easy’ Mary (AMRAP – Rounds and Reps)

    Complete as many rounds in 20 minutes as you can of:

    5 Handstand Push-ups

    10 Pull-ups

    25 Squats

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