• 09/13/2016


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    Athlete Call Outs Warm Up (No Measure)

    Strength

    P/PP/PJ 1-3-5 (1-3-5)

    In 5 sets (or less) find 1RM Complex of:

    1Press 3 Push Press 5 Push Jerk

    1 Strict Press

    3 Push Press

    5 Push Jerk

    WOD

    Metcon (AMRAP – Rounds and Reps)

    AMRAP 5

    15 WB 20/14

    15 Med ball situp or GHD

    Rest 3

    AMRAP 5

    10 Lunges (5 per leg)

    10 Push-Ups

    MAP 10

    Granite Games Athletes

    30 min airbike (total bike time) @ a conversation pace

    Every 5 min get off and stretch/mobilize something that is sore/tight needs attention for 3-5 minutes

    Should take around an hour total

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