• 12/21/2016


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    :15 Upper/Lower Warm Up (No Measure)

    3 Rounds

    :15 Jumping Jacks

    :15 Samson Stretch

    :15 Pass Thru’s

    :15 OH Squat

    Partner PVC Shoulder stretch

    Bodybuilding

    A1: Bicep Curls (3 x 6-8 )

    Barbell or DB’s (put total weight of both dumbells for score)

    Put in notes which you used

    A2: Banded Tricep Push Downs (3 x 10-15)

    Tricep Push Down with band

    A3: Pullover (KB or DB) (3 x 8-10)

    https://youtu.be/ctW4UcBGzyA

    WOD

    Metcon (AMRAP – Reps)

    3 Rounds

    :20 on / :40 off

    FS 115/75

    RKBS AHAP

    T2B

    Rest 3 Min

    Metcon (Time)

    21-15-9

    PS 115/75

    9-7-5

    MU

    *Scale MU to BMU or Jumping BMU or 2 Ring Row + 2 Dips

    Auxiliary Training

    3.1.1.1 Sn Complex

    In 7 Sets build to 1RM of complex of:

    3 Sn Hp

    1 Sq Sn

    1 Hsq Sn

    1 OHS

    Rest 90-120 btwn efforts

    All TNG

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