• 7/6/17

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    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

    MOBILITY

    Wall Clocks

    Strength

    Close Grip Bench (2 x 3 @ 70-75%, 2 x 3 @80-85%, 2 x 3 @ 90-95%)

    CGBP 16″ between grip

    Index finger on smooth

    WOD

    Metcon (Time)

    5 Rounds For Time

    10 Power Cleans 135/85

    15 Wall Balls 20/14

    Accessory

    Back Squat (5 x 3 @80%)

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