• 01/27/2017


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    Upper/Lower Warm Up LVB (No Measure)

    5 min Airbike

    Dynamic Stretches

    *Iron Cross, Scorpions, Leg Swings, Arm Circles, pass thrus…

    2 Rounds w/ Empty Bar

    5 RDL

    5 Bent over Row

    5 Push Press

    5 Good Morning

    3 Hang Clean

    3 Thrusters

    *Iron Cross https://youtu.be/q5mliNOm8Nc

    WOD

    300 (Time)

    300 Workout

    25 Pull Ups

    50 Dead Lifts 135/95

    50 Push Ups

    50 Box Jumps 24/20

    50 Floor Wipers 135/95

    50 Kettlebell Clean & Press 35/25

    25 Pull Ups

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