• 04/25/2017


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    Deadlift Warm – Up (No Measure)

    1 Round

    Run 200M

    20 x Jumping Jacks

    20 x Squat 2 toe touch

    20 x Calve Jumps

    40 yd High Knees

    40 yd Butt Kicks

    5 x Spiderman stretch ea. leg 10 sec.

    5 x Groiners

    5 x Fire Hydrants ea. leg 3-way

    Run 200M

    Strength

    Deadlift (5-3-1+)

    5 @ 75%

    3 @ 85%

    1 + @ 95%

    WOD

    Frantasy Land Partners (Time)

    Teams of 2-3

    21-15-9

    Thrusters 95/65

    Pullups

    21-15-9

    Thrusters 115/75

    C2B

    21-15-9

    Thrusters 135/95

    Bar Muscle Up

    **Scaled**

    21-15-9

    Thrusters 75/55

    Ring Rows

    21-15-9

    Thrusters 95/65

    Pullups

    21-15-9

    Thrusters 115/75

    C2B

    Auxiliary Training

    Hang Snatch (Find heavy double)

    Find heavy double

    then

    3 x 2 @ same weight

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