• 03/02/2017


    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 (10 x 3 @ 85% + 5-10lbs)

    WOD

    Metcon (AMRAP – Reps)

    EMOM 8

    Min 1: 20 Situps or GHDs

    Min 2: 30 Dubs + ME HR Push Ups

    Score is total hand release push ups

    Auxiliary Training

    3 sets of ME TNG C&J’s @ 70% of 1RM

    *Rest 3 minutes between efforts

    Clean and Jerk (3 x ME @ 70%)

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