• 6/7/17

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

    View Public Whiteboard


    Catalyst Oly Warm Up (No Measure)

    10-15 reps (10-30 seconds x 1-3 sets for the 2 static exercises).


    Wrist circles

    Elbow circles

    Seal swings

    Over & backs

    Freestyle bounce

    Arm circles – forward and backward

    Trunk rotations

    Hip circles

    Bow & bend

    Knee circles

    Leg swings

    Squatting ankle stretch

    Russian baby maker


    Squat Clean and Jerk (Heavy Single )

    In no more than 15 reps, find a heavy single for the day. Making a successful lift is priority over weight.


    Metcon (Time)


    Kb Cleans 50/35

    Wall Balls 20/14


    Power Snatch (Heavy Single )

    In no more than 15 reps, work up to a heavy single.

    Strict Pull-ups (3 x max effort )

    no kipping, from dead hang with a controlled lower
    add some weight if able .

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!