• 04/19/2017


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    Warm-Up #2 (No Measure)

    2 RDS with a 2.5 – 10lb. plate:

    10 x Around the Worlds

    10 x Supermans

    10 x Hollow Body

    10 x Core Twist

    10 x OH Reverse Lunge

    10 x Pass Thrus (w/ PVC)

    10 x OH Squat (w/ PVC)

    Strength

    Back Squat (60%-80%)

    1 x 10 @ 60%

    1 x 8 @ 70%

    1 x 6 @ 75%

    1 x 4 @ 80%

    WOD

    Metcon (Time)

    4 Rounds

    20 WB’s 20/14

    10 DL 185/135

    Auxiliary Training

    Sumo Deadlift (5 x 10 @ 60-70% )

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