• 7/10/17

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm Up

    Warm-Up #3 (No Measure)

    2 RDS

    20 x Arm Circles (ea. way)

    10 x V&T Jumping Jacks

    5 x Wide Inch Worm Push-Ups

    5 x Narrow Inch Worm Push-Ups

    the Down and Back:

    1 x Buttkickers

    1 x High Knees

    1 x Reverse Hurdles


    Metcon (No Measure)

    Rowing Technique Drills

    – Pick Drill

    *Arms only Rowing to sternum

    *Body over/ Hip Hinge

    *1/4 slide/ pop knee caps

    *1/2 Slide

    *3/4 Slide -slight heal lift

    *full slide 1,2 out, 1,2,3 back in

    Pause Drill – Drive & Recover

    *Body over Pause arms straight chest up

    * 1/2 slide pause after body over pause



    Nancy (Time)

    5 Rounds for time of:
    400m Run
    15 Overhead Squats, 95# / 65#

    Auxiliary Training

    Metcon (No Measure)

    3 sets not for time

    30 GHD Sit ups

    30 GHD Hip Extensions


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