• 6/12/17

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

    View Public Whiteboard


    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


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

    Start light and build each set.


    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 )


    Front Squat (3 x 5 @80%)

Leave a reply

Cancel reply
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!