• 8/3/17

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm Up

    Shoulder Warm Up (No Measure)

    1 minute of Jump Rope

    10 Big arm circles

    :15 Plank hold on palms

    :15 Side plank hold L&R

    :15 Glute Bridge

    5 x Super slow push-ups

    5 x Super slow shoulder press*

    5 x Super slow wide grip shoulder press*

    * w/ PVC or Empty Barbell

    5 x Strict chin ups (reverse grip)

    5 x Strict Pull-Ups

    1 minute of Jump Rope


    10-15 min HSPU/ Handstand Walk Practice




    Metcon (3 Rounds for time)

    Each For Time


    200m Run

    10 HSPU

    Rest 2 min


    200m Row

    4 Wall Walks

    Rest 2 min


    50 DU

    10 DB Push Press 50/35


    Tabata Hollow Body Holds :20on/ :10sec off x 8

    400m Dball Carry HEAVY

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