• 08/11/2016

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Raelynn’s Warm Up (No Measure)

    Run 200m

    10 x Arm Circles both directions

    10 x Band Pull-Aparts

    10 x Band Pass Thrus

    10 x Jumping Jacks

    Run 200m

    Spider Man Stretch

    10 x Mountain Climbers

    10 x Kb Swings

    Goblet Squat bottom hold

    10 x Air Squats


    In 5 Big sets

    1 set of Pendlay Row then

    1 set of Bicep Curls then

    1 set of Face Pulls

    Repeat for 5 sets

    *add weight from 5/11/16 & 6/20/16 if you can

    A1: Pendlay Row (5 x 5)

    A2: Bicep Curls (5 x 5)

    5×5 w/ straight bar


    5×5 per arm with Dumbells

    A3: Metcon (No Measure)

    5-10 Banded Face Pulls

    The face pull may be the most versatile training tool for remediating poor shoulder and thoracic positioning. It provides the exact opposite movements that we’re continuously pulled into on a daily basis – namely sitting down and looking at computer, phone, and TV screens


    Scaled = Partner or

    4 Rounds instead of 6

    Hotshots 19 (Time)

    6 Rounds for time of:

    30 Squats

    19 Power Cleans, 135# / 95#

    7 Strict Pull-ups

    400m Run

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