• 01/23/2017


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    Squat Warm-Up (No Measure)

    500m Row / Run / Jump Rope or Bike

    2 Rounds

    :20 Glute bridge

    10 Goblet squats (banded)

    10 SL KB DL / Leg

    10 Lunges

    Instep Stretch

    1. Elbow to instep to…

    2. Hand pushing knee out to…

    3. Sitting back, extending front leg.

    http://mtntactical.com/exercises/mnt731-instep-stretch/

    Strength

    Back Squat (7 x 5 @ 75%)

    7 x 5 @ 75% + 10-20#’s

    WOD

    100 KB Swings +PS (Time)

    100 KB Swings 50/35

    *EMOM 2 PS 95/65

    Auxiliary Training

    Snatch Grip Deadlift (6×2 ascending in weight)

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