• 6/1/17

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm Up

    Warm-up (No Measure)

    3 min Jump Rope/ DU practice

    Movement down/ Jog Back

    High Knees

    Butt Kicks

    Toy Soldiers



    Burpee Broad Jump

    Inch worms

    Bear Crawl

    Frog Hops


    Wall Clock


    Behind The Neck Jerk (5 sets x 3 reps)

    Work up to a heavy but comfortable set of 3 in 5 sets

    Shoulder Press (3 x 10 reps @60-70%)

    3 x 10 @60-70%


    Annie on the Run (Time)

    For Time:

    800m Run

    50 DU

    50 Sit-ups

    400m Run

    40 DU

    40 Sit-ups

    200m Run

    30 DU

    30 Sit-ups

    100m Run

    20 DU

    20 Sit-ups

    50m Run

    10 DU

    10 Sit-ups


    Db split stance row (3 set x 10 reps/arm)

    increase weight till 10/arm is hard keep control on the down

    Strict Pull-ups (3 x max effort sets )

    no kipping, from dead hang with a controlled lower

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