• 03/14/2017

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    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.



    This is for re-testing purposes to adjust % based work for the next cylce.

    If you did not squat every week and increase your linear progression you may or may not have a PR today. For those that put in all 12 weeks and moved up in weight & %’s this is your day to crush it!

    Back Squat (1RM)


    Partner KB Race (AMRAP – Rounds)

    12 Min AMRAP

    Alternating Partners

    50/35 KB

    5 x Front Squats L

    5 x Front Squats R

    5 x KB Snatches L

    5 x KB Snatches R

    Run 60ft down & around cones & Back
    Grand Haven pic the longest stretch you can in the gym to run down and back with the KB

    Auxiliary Training

    Deadlift (5RM)

    Work up to 5 TNG DL’s in 10 Minutes


    EMOM 5

    2 Reps every minute @ same weight

    *See 1/25 Class WOD for history

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