• 03/22/2017


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

    View Public Whiteboard

    Warm-up

    :15 Lower Warm Up (No Measure)

    3 Rounds

    :15 Jumping Jacks

    :15 Samson Stretch

    :15 Kettlebell Swings

    :15 Goblet Squats

    Mobility

    Hips & Front Rack w/ band

    Strength

    Testing Front Squat for the next strength cylce for new %’s

    Compare to 10/13/16

    Front Squat (1RM)

    WOD

    Metcon (AMRAP – Reps)

    EMOM 12

    5 Thrusters 75/55

    then

    Max Dubs

    *Score is total double unders

    for scaled divide singles in 1/2

    Auxiliary Training

    Back Rack Lunges

    5 sets x 5 per leg (10 total)

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