• 04/27/2017


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    Upper/Lower Warm Up LVB (No Measure)

    5 min Airbike

    Dynamic Stretches

    *Iron Cross, Scorpions, Leg Swings, Arm Circles, pass thrus…

    2 Rounds w/ Empty Bar

    5 RDL

    5 Bent over Row

    5 Push Press

    5 Good Morning

    3 Hang Clean

    3 Thrusters

    *Iron Cross https://youtu.be/q5mliNOm8Nc

    Strength

    Front Squat (5@70%, 5@75%, 5@80%, 5@85%)

    5 @ 70%

    5 @ 75%

    5 @ 80%

    5 @ 85%

    WOD

    Metcon (Time)

    6RFT

    21 Situps

    15 DL’s 135/95*

    9 Ring Dips

    *This is 90 Deadlifts total make sure you have the right weight, should be lighter

    Auxiliary Training

    Hang Clean (Heavy double)

    Heavy double

    then

    3 x 2 @ same weight

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