• 6/12/17

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    Warm-up (No Measure)

    3 min Run, Bike, Row. Jump Rope

    2 Rounds

    10 Arm Circles ea. Direction

    10 Leg Swings ea. Direction

    10 Pass Through

    10 OHS

    10 Behind the Neck Press

    10 Good Mornings

    Strength

    Behind Neck Push Press / Snatch Grip (5 x 5 )

    Start light and build each set.

    WOD

    Metcon (Time)

    2 Rounds

    20 AB Cals

    20 KB Swings 50/35

    400m Run

    20 Pull-ups
    *Everyone may start on different movements so we have enough bikes.

    Auxiliary Training

    Halting Clean Deadlift (5 x 2 start @75% and build )

    https://www.youtube.com/watch?v=OP2ZoOXfvsw

    Front Squat (3 x 5 @80%)

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Interested in checking out CrossFit Flight? Join us in Holland every Saturday at 9:30 am for a free intro class!Or check out our Grand Haven location!
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