• 04/07/2017


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    RTW Warm-Up (No Measure)

    2 Rounds

    1:00 Bike

    1:00 Row

    1:00 Jump Rope

    1:00 Plank

    1:00 Jog

    Then mobility & movement practice

    WOD

    Metcon (No Measure)

    7RNFT

    :20 L-Sit

    15 V-Ups

    Weightlifting

    Hang Power Clean (5 x 5 ascending in weight)

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