• 5/24/17

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    Tabata Jump Rope

    20sec on/ 10 sec off

    2 rounds

    Single Unders

    Right foot hops

    Left foot hops

    Double Unders

    2 Rounds

    5 Push-ups

    6 Squats

    7 Sit-ups

    Mobility

    Shoulders and Front Rack

    Strength

    3 Position Clean (5 x 2 )

    Top to Bottom

    High Hang

    Top of Knee

    Below Knee

    *Without setting the bar down
    Start light and build in weight, work on proper positions

    WOD

    Metcon (Time)

    For Time

    10 Push press 115/85

    20 Kb swing 50/35

    30 Du

    40 Sit-ups

    30 DU

    20 Kb swing

    10 Push press

    20 Kb swing

    30 Du

    40 Sit-ups

    Auxiliary Training

    Metcon (AMRAP – Reps)

    In 25 min

    5K row

    In Remaining Time AMRAP Burpees

    *score is # of Burpees

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