• 09/29/2016

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Bench Warm Up (No Measure)

    3 Rounds

    10 x Jumping Jacks

    10 x Arm Circles ea arm ea direction

    10 x Push -Ups

    10 x Band Pull-Aparts


    Last time was 5RM, this should be heavier

    Bamboo bar KB Bench (3RM)

    Find 3RM max

    score = total weight on both sides. i.e two 35# KB’s = 70#’s the bamboo bar weighs 0 in terms of score. You can add 2.5’s or 5’s or 10’s to the bands to go up by 5/10/20#’s


    Metcon (Time)

    3 Rounds

    400m Run

    9 Pushup

    6 Dips

    3 Hang Squat Snatch 115/75

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