• 04/28/2016

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    Coach Call-Outs Warm Up (No Measure)

    Jumping Jacks

    Push-Ups

    Arm Circles

    Air Squats

    Cat Cows

    Fire Hydrants

    Scorpions

    Mobility

    Banded hip & hamstring distraction

    Strength

    Grand Haven ONLY.

    Back Squat (6×6)

    6×6@70% +5-10#s

    Strength

    Holland ONLY.

    A1: Back Rack Lunges (5×5)

    5 sets x 5 per leg (10 total)
    Warm up to weight you can do 5 set’s of 5

    A2: Single Leg KB Deadlift RDL (5×5)

    5 sets x 5 per leg (10 total)
    Video: https://www.youtube.com/watch?v=sAqkGppE72U

    Primer

    Warm-up to Deadlift WOD weight.

    WOD

    2013 Regionals Event 5 (Time)

    21-15-9

    Deadlift 315/205

    Box Jump 30/24

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