• 04/11/2017


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    Lower #1 Warm Up (No Measure)

    Pick 1:

    Row 500/ Run 400 / Jump Rope 3 Min.

    15 x Leg swings ea. direction ea. leg

    15 x Groiners

    15 x Mt. Climbers

    15 x Good Mornings

    15 x OH Squats

    15 x KB Swings

    15 x Goblets

    15 x Lunge Steps

    Strength

    Front Squat (4 sets of 5 60%,70%,75%, 80%)

    1 x 5 @ 60%

    1 x 5 @ 70%

    1 x 5 @ 75%

    1 x 5 @ 80%

    WOD

    Metcon (Time)

    90 Dubs

    21 HSPU’s

    15 Thrusters 135/95

    9 Mu’s

    15 Thrusters

    21 HSPU’s

    90 Dubs

    *Scale Mu’s to Bar or

    2 Pull Up/ Ring Row & 2 Dips

    18 of ea. = 9 MU

    Auxiliary Training

    Shoulder Press (5 x 5 @ 80%)

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