• 02/14/2017


    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% + 10-20#’s)

    WOD

    Metcon (No Measure)

    Training no score

    EMOM 15

    Min1: 15/10 Cal Row

    Min 2: 4 Strict + 4 Kipping HSPU*

    Min 3: 40 Second FLR or weighted plank

    Scale strict HSPU to 8 Kipping if you don’t have strict.

    Other scales:

    40 Second handstand hold

    Wall Walk

    8 Seated Z-Press (this is training find where you are at and work on things)

    Auxiliary Training

    Deadlift (3 x 2 ascending)

    Warm up to 70% for set 1

    then ascend in weight over the next two sets

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