• 01/25/2017


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    Deadlift Coach Call Out Warm Up (No Measure)

    Samson stretch down / Jog back

    OH Lunge / Jog back

    Squat 2 toe touch

    Groiners

    Good mornings

    Super Man 2 Hollow body rock

    Strength

    Deadlift

    In 10 Minutes

    Work up to a heavy 5 TNG DL

    Then: EMOM5

    2 Reps @ same weight

    WOD

    Metcon (Time)

    40 PP 75/55

    30 Push Ups

    20 Burpee BJO

    30 Push Ups

    40 PP 75/55

    Auxiliary Training

    Front Squat (For %’s only)

    AMRAP 3 @ 40%

    rest 5

    AMRAP 2 @ 50%

    rest 3

    AMRAP 1 @ 60%

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