• 08/11/2016


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    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

    Strength

    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

    Or

    5×5 per arm with Dumbells

    A3: Metcon (No Measure)

    5-10 Banded Face Pulls

    https://youtu.be/h4YO9JzpQWo
    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

    WOD

    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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