• 7/24/17


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

    View Public Whiteboard

    Warm-up

    Bench Warm Up (No Measure)

    3 mins bike, row, jump rope, run

    3 Rounds

    10 x Jumping Jacks

    10 x Arm Circles ea arm ea direction

    10 x Push -Ups

    10 x Band Pull-Aparts

    10 Y + L’s w/ 2.5lb

    https://www.youtube.com/watch?v=xda-kbyuMMo

    MOBILITY

    Wall Clocks

    Strength

    Bench Press (3 x 12 )

    inc. weight from 2 weeks ago if able

    Bent Over Row (3 x 15)

    Inc. weight from 2 weeks ago, Not a super set

    WOD

    Metcon (Time)

    5 Rounds

    6 Alt Pistols

    10 Push Press 115/75

    Auxiliary Training

    push pull 1 (8-10 x 4 )

    A1. db Strict Press

    8-10 reps x 4 sets; rest 1 min

    A2. Romanian Deadlift

    8-10x 4; rest 2 min

    Do A1. then A2. with the recommended rest time . Inc weight each set as able

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