• 7/13/17

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm Up

    Warm-up (No Measure)

    3-5 min Foam Roll chest, triceps, and lats

    Partner chest stretch

    20 x Resistance band “w” to press

    20 x Push-ups

    20 x Empty bar bench press

    20 x Y+ L


    w to press @ 1:51 on video



    Bench Press (3 x 12, increase wt each set, start at 60%)

    Bent Over Row (3 x 15; start at 60% and inc. Wt. per set)


    Metcon (3 Rounds for time)

    3 rounds

    10/8 Fly Wheel Bike Cals

    8 DB S2OH 50/35

    10 DB Front Rack Squats

    Rest 2:00 min

    *DB Front Rack Squats may not rest on shoulders

    *score today is time for each round, goal is to have same time each round

    Auxiliary Training

    Incline DB Bench Press (3 x 10-12; rest 2 min, control decent)

    increase weight each round

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