• 6/8/17

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    Shoulder Warm Up (No Measure)

    1 minute of Jump Rope

    :15 Big arm circles

    :15 Plank hold on palms

    :15 Side plank hold L&R

    :15 Glute Bridge

    5 x Super slow push-ups

    5 x Wide push-ups

    5 x Super slow shoulder press*

    5 x Super slow wide grip shoulder press*

    * w/ PVC or Empty Barbell

    5 x Strict chin ups (reverse grip)

    5 x Strict Pull-Ups

    1 minute of Jump Rope

    Strength

    Push Press (5 x 5 @ 80%)

    WOD

    Metcon (Time)

    5 Rounds

    200m Row

    8 Ring Dips

    10 Toe-2- Bar

    12 Overhead Squats 115/75

    Accessory

    Halting Snatch Grip Deadlift (3 x 5 @ 100-110% 1 rm Snatch )

    Back Squat (3 x 5 @ 85% )

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