• 6/26/17

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    All Around Warm-Up (No Measure)

    Tabata Jump Rope

    :20 on / :10 rest x 8

    (4 minutes total) ea movement twice

    1st Single Unders

    2nd Right Foot

    3rd Left Foot

    4th Double Unders

    Then 2 Rounds

    15 Leg swings ea. direction

    10 Situps

    5 Push-Ups

    10 Mt. Climbers

    15 Squats


    10-15 min Handstand practice

    Beginners – kicking up to wall, handstand holds

    fast forward to 1:00 https://www.youtube.com/watch?v=1HMjLxrfh7g

    Intermediate – shoulder taps/ weight transfer, buddy walks


    Advanced – practice walking for distance


    Metcon (AMRAP – Rounds and Reps)

    10 min AMRAP

    6 CTB Pull-ups

    8 Power Cleans 135/ 85

    35 DU

    Rest 5 min

    Metcon (AMRAP – Rounds and Reps)

    10 min AMRAP

    30/30sec Side Plank Each

    10 Wall Balls 20/14

    15/12 Cals Fly Wheel Bike
    May start on either AMRAP

    *GH if you must do CALS on Rower

    Auxiliary Training

    Strict Pull-ups (3 x max unbroken )

    no kipping, from dead hang with a controlled lower

    Front Squat (3 x 2 @ 85%)

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