• 6/22

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm Up

    Warm-up (No Measure)

    3 min bike or row

    2 rounds

    10 Kb press (5/hand)

    10 Kb swings with 3 sec pause at top

    10 figure 8’s

    3/side Kb windmills

    https://youtu.be/ITSmgn_BQgY

    Skill

    Turkish Get Up (2 x 20 reps Alt. arms (10/arm))

    Light weight/ no weight for first round and heavier for second round. Goal is to get form down on first round.

    https://www.youtube.com/watch?v=BD47AwxQfT4

    WOD

    Metcon (AMRAP – Rounds and Reps)

    9 min AMRAP

    100m Farmers Carry

    2 Wall Walks

    100m Sprint

    *Farmers Carry As Heavy as possible KB/DB in each hand

    * RX wall Walks = 3 sec pause at top/chest to wall & controlled lower.

    Rest 3 min B/W AMRAPS

    Metcon (AMRAP – Rounds and Reps)

    9 min AMRAP

    8 Burpees

    7 TTB

    6 Hang Power Snatch 95/65
    May start on either wod

    Auxiliary Training

    Muscle Snatch (Heavy single )

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