• 12/05/2016


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    John’s Warm Up (No Measure)

    Run 400m

    10 x Pass Thrus

    10 x OH Squats

    10 x Good Mornings

    10 x Push -ups

    10 x Chin Ups (Reverse Grip)

    Downward Dog

    Upward Dog

    Childs Pose x 30 seconds

    Skill

    Upper/ Lower

    A1: Bent Over Row (3 x 6-8)

    Add weight to 11/15

    A2: Single Leg KB Deadlift RDL (3 x 5 per leg)

    3 sets x 5 per leg (10 total)
    https://youtu.be/FFyNcvirQXg

    WOD

    Metcon (AMRAP – Rounds and Reps)

    AMRAP 8

    4 FS 135/95

    8 KBS 50/35

    12 Cal Bike / Row

    Rest 4

    AMRAP 8

    4 Floor Press 135/95

    8 Lat Bar Hops

    12 Situps

    Auxiliary Training

    30 Muscle-Ups (Time)

    30 muscle-ups for time
    Muscle Up Monday

    Back Squat (3 x 2.2.2.2.2 @ 70%)

    Rest 15-20 sec between clusters. Unlimited rest between sets

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