• 04/12/2016

    CROSSFIT FLIGHT – CrossFit

    View Public Whiteboard

    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

    Back Squat (6×6 @ 70% + 5-10lbs from last week)

    6×6@70%

    Add 5-10#’s based on how last week felt

    WOD

    Metcon (Time)

    21-15-9

    WB 20/14

    SDLHP 75/55

    BJ 24/20

    Push Press

    Row or Bike Cal
    *SDLHP is practice for Festivus, Standard will be the same. Bar to middle of chest (nipples) not to the clavicle, you don’t need to injure your shoulder doing these

    Partner up and start 1 person on the rower for classes larger than 8. May also bike if rowers are all full

    Metcon (Time)

    21-15-9

    WB 20/14

    SDLHP 75/55

    BJ 24/20

    Push Press

    Row or Bike Cal
    *SDLHP is practice for Festivus, Standard will be the same. Bar to middle of chest (nipples) not to the clavicle, you don’t need to injure your shoulder doing these

    Partner up and start 1 person on the rower for classes larger than 8. May also bike if rowers are all full

    Metcon (Time)

    21-15-9

    WB 20/14

    SDLHP 75/55

    BJ 24/20

    Push Press

    Row or Bike Cal
    *SDLHP is practice for Festivus, Standard will be the same. Bar to middle of chest (nipples) not to the clavicle, you don’t need to injure your shoulder doing these

    Partner up and start 1 person on the rower for classes larger than 8. May also bike if rowers are all full

Leave a reply

Cancel reply
Interested in checking out CrossFit Flight? Join us in Holland every Saturday at 9:30 am for a free intro class!Or check out our Grand Haven location!
+