• 02/02/2017


    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 (8 x 4 @ 80%)

    WOD

    2013 Regionals Event 5 (Time)

    21-15-9

    Deadlift 315/205

    Box Jump 30/24

    Auxiliary Training

    Split Jerk (4 x 1 @ 90%)

    Work up to 90% from the rack

    then

    3 more singles @ same weight (4 sets at 90% total)

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