• 02/22/2017


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    Deadlift Warm – Up (No Measure)

    1 Round

    Run 200M

    20 x Jumping Jacks

    20 x Squat 2 toe touch

    20 x Calve Jumps

    40 yd High Knees

    40 yd Butt Kicks

    5 x Spiderman stretch ea. leg 10 sec.

    5 x Groiners

    5 x Fire Hydrants ea. leg 3-way

    Run 200M

    Strength

    Deadlift

    EMOM until failure (15 min Cap)

    1 Rep on the minute starting @ 60%

    ascending weight ea minute until failure

    Deadlift (record heaviest lift)

    WOD

    Helen(ish) (Time)

    3 Rds

    400m Run

    21 KBS 50/35

    12 HPC 115/75

    Auxiliary Training

    Front Squat (8 x 10 @ 50%)

    E2MOM x 16 (8 sets)

    10 Reps @ 50%

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