• 09/12/2016


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    The CrossFit Warm-up (No Measure)

    3 rounds of 10-15 reps of:
    Samson Stretch (15-30 seconds)
    Overhead Squat with PVC
    Sit-ups
    Back-extensions
    Pull-ups
    Dips
    Sub good mornings for back extensions if the ghd is full

    Skill

    EMOM 12

    A1 :30 OH KB carry

    :15 Lh / :15 Rh rest :30

    A2 :30 KB FW :30 Rest

    Split class & alternate

    FW = Farmers Walk

    WOD

    Granite Games Event 8 2016 (Time)

    Pull/Push/Pull

    12-9-6-3

    C2B

    Hang clean 135/95

    S2OH

    *RX+ = Ring Muscle Ups

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