• 5/23/17

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    Upper #1 Warm Up (No Measure)

    Run 400/ Row 500 or Jump Rope 3 min

    3 Rounds

    30 x Jumping Jacks

    20 x Pass Thrus

    10 x Pushups

    5 x Burpees

    Mobility

    Front Rack

    Strength

    Dip + Jerk (Build from 60%to 80% 1 RM Jerk )

    8 sets

    every 90sec Dip x 2 + Jerk x 2

    WOD

    Metcon (AMRAP – Rounds and Reps)

    10 min AMRAP

    25 Wall Balls 20/14

    15 Hang Snatch 95/65

    1:00 plank Hold

    Auxiliary Training

    Close Grip Bench (6, 4, 2, 6, 4, 2 )

    CGBP 16″ between grip

    Index finger on smooth
    Second wave heaiver than first wave

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