• 11/15/2016


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    :15 Planks Warm Up (No Measure)

    4 Rounds

    :15 Elbow Plank

    :15 Superman Hold

    :15 Side Plank Left

    :15 Side Plank Right

    :15 Lower Warm Up (No Measure)

    3 Rounds

    :15 Jumping Jacks

    :15 Samson Stretch

    :15 Kettlebell Swings

    :15 Goblet Squats

    Skill

    A1) Strict T2B or Strict K2E, Knee 2 Chest or Knee Raise (No Kip)

    3 Sets 6-8 Reps

    A2) Bentover Row

    3 Sets 6-8 Reps

    WOD

    OPEX OPEN Test (AMRAP – Rounds and Reps)

    AMRAP 20

    50 WB 20/14

    50 Dubs

    40 BJ 24/20

    40 T2B

    30 C2B

    30 Burpees

    20 PC 145/100

    20 Jerk 145/100

    10 PS 145/100

    10 MU

    *Scale MU to Bar MU or Jumping Bar MU or 2 C2B or Ring Row plus 2 Dip for each MU

    Auxiliary Training

    Front Squat (1 x 2)

    Find a heavy double in 6 sets or less

    Then:

    90% x 2

    85% x 2

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