• 12/01/2016


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    :15 Lower Warm Up (No Measure)

    3 Rounds

    :15 Jumping Jacks

    :15 Samson Stretch

    :15 Kettlebell Swings

    :15 Goblet Squats

    Skill

    A1) 1 TGU per arm for quality x 3

    A2) 3 Goblet reverse lunges per leg (6 total) x 3

    *use same KB for both A1/A2

    WOD

    MAP 10 x 30min (No Measure)

    1:00 at ea station x 6 rounds

    Sand bag/Dball/SlamBall Ground to Shoulder RX 150/100 GH AHAP

    Row

    FLR on low rings or plank

    Bike

    KB Swing

    FLR Video https://youtu.be/PfM1MfBpJVM

    Auxiliary Training

    Metcon (AMRAP – Reps)

    Power Clean Singles @ 65%

    (drop & reset)

    5 Rounds for max total reps

    :30 on

    2:30 Rest

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