• 04/05/2017


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    Bench Warm Up (No Measure)

    3 Rounds

    10 x Jumping Jacks

    10 x Arm Circles ea arm ea direction

    10 x Push -Ups

    10 x Band Pull-Aparts

    Strength

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

    WOD

    Metcon (Time)

    5 Rounds

    15 S2OH 95/65

    15 Wall Balls 20/14

    Auxiliary Training

    Sumo Deadlift (5 x 2 ascending in weight)

    Record heaviest double in 5 sets

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