• 5/22/17

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm Up

    3-5min Bike, Row, Run, Jump Rope

    2 Rds

    10 KBS

    10 Goblet Squats

    5 /arm Kb Push Press

    5 figure 8’s per side

    Mobility

    3-3-3 toe touch complex

    https://www.youtube.com/watch?v=EKKpSDn4LOQ

    Skill

    Metcon (No Measure)

    12 min EMOM

    Min 1: 30sec Chin over bar hold

    Min 2: 35 Du / 45 sec DU attempts

    Min 3: 30sec Goblet wall Sit 50/35

    Min 4: 10-15 Perfect Push-ups

    * RX + deficit Push-ups

    *Scaled- incline

    WOD

    Metcon (Time)

    5 Rds FT

    10 T2B

    15 Front Squats 115/75

    20 Cal Bike

    *GH row Cals if needed

    *larger classes start different people at different places

    25min TC

    Auxiliary Training

    Back Squat (5-4-4-4)

    1x 5 @65%

    1×4@75%

    1×4@80%

    1×4@85%

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