• 03/28/2017


    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 (5 @ 65%, 5 @ 75%, 5+ @ 85%)

    Last set is 5 or more @ 85% record the weight and number of reps performed

    WOD

    Metcon (Time)

    3 Rounds

    15 HSPU

    15 SDHP

    15 Situps

    Auxiliary Training

    Bench Press (Heavy Triple)

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