• 08/01/2016


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    Run 400m or Row 500m

    Pass Thrus

    Banded shoulder mobility: Front rack and external rotation

    Outlaw Barbell Warm Up Clean (No Measure)

    5 Reps of each

    Clean Pull to Power Pos.

    Jump Shrug

    Clean from Power Pos.

    Front Squat

    Press

    Power Jerk

    Weightlifting

    Across 8 sets work up to a heavy complex

    Clean Complex 1+2 (1.1.1.1.1.1.1.1)

    Every :90 x 8

    1 Full Clean +

    2 Jerks

    *Work up to a heavy complex

    WOD

    Morrison (Time)

    50-40-30-20-10

    Wall-Ball Shots, 20#

    Box Jumps, 24″

    Kettlebell Swings, 53#
    In honor of U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, died on September 26, 2010
    To learn more about Morrison click here

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