• 12/06/2016


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    Shoulder Warm Up (No Measure)

    1 minute of Jump Rope

    :15 Big arm circles

    :15 Plank hold on palms

    :15 Side plank hold L&R

    :15 Crab Walk

    5 x Super slow push-ups

    5 x Wide push-ups

    5 x Super slow shoulder press*

    5 x Super slow wide grip shoulder press*

    * w/ PVC or Empty Barbell

    5 x Strict chin ups (reverse grip)

    5 x Strict Pull-Ups

    1 minute of Jump Rope

    Strength

    Shoulder Press (10 x 2 @ 80%)

    WOD

    Metcon (Time)

    5 rounds

    30 Air Squats

    20 HR Push-Ups

    10 Pull-Ups

    Auxiliary Training

    Mock CrossFit Games Open 17.1 (Time)

    17.1A

    With a 20 min running clock

    For time / 12 min cap

    1000m Row

    20 Burpees over the ERG

    500m Row

    10 Burpees over the ERG

    250m Row

    5 Burpees over the ERG

    Rest until 15:00

    Then

    15:00-20:00

    17.1B

    1RM Deadlift

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