• 02/08/2017


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    :15 Upper/Lower Warm Up (No Measure)

    3 Rounds

    :15 Jumping Jacks

    :15 Samson Stretch

    :15 Pass Thru’s

    :15 OH Squat

    Partner PVC Shoulder stretch

    Mobility

    Super Frog or banded hip distractions

    Strength

    Back Squat (8 x 4 @ 80% + 5-10#’s)

    8 x 4 @ 80% + 5-10#’s

    WOD

    Metcon (Time)

    EMOM 4 burpees

    20 BJ 24/20

    20 SDHP 95/65

    20 HPC

    20 PP

    20 BJ

    Auxiliary Training

    Bench Press (@ 70%)

    3 sets of ME Reps

    @ 70% of 1RM

    Rest 3 mins btwn

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