• 7/19/17

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm Up

    Warm-up (No Measure)

    2 min Jump Rope/ DU practice

    15-20 of each

    wrist circles

    elbow circles

    arm circles

    seal arms / Michel Phelps

    Bend and Bow

    Leg Swings

    Hip Circles

    Knee Circles

    1 Rd PVC/ 1 Rd Empty bar

    5 High Hang Power clean

    5 Hang Power clean

    5 Clean Pulls

    5 Power clean

    3 Front Squats

    Strength

    2 Position Power Clean Complex (5 Sets, Starting @ 65% and Building )

    Floor + Hang = 1 Set

    1 +1 x 5 sets

    Start @ 65% and Build as able

    Power Clean (Just for complex use )

    WOD

    Metcon (AMRAP – Rounds and Reps)

    8 min AMRAP

    3 Power Cleans 155/125

    5 Jerks

    7 Sit-ups

    Auxiliary Training

    Metcon (No Measure)

    2 sets

    40 GHD Sit-ups

    40 GHD Hip Extensions
    https://www.youtube.com/watch?v=-FRYZjXMHkA

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