CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit
Squat Warm-Up (No Measure)
500m Row / Run / Jump Rope or Bike
:20 Glute bridge
10 Goblet squats (banded)
10 SL KB DL / Leg
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
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
Work up to 5 TNG DL’s in 10 Minutes
2 Reps every minute @ same weight
*See 1/25 Class WOD for history