• 05/01/2017


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

    View Public Whiteboard

    Warm-up

    Squat Warm-Up (No Measure)

    500m Row / Run / Jump Rope or Bike

    2 Rounds

    :20 Glute bridge

    10 Goblet squats (banded)

    10 SL KB DL / Leg

    10 Lunges

    Instep Stretch

    1. Elbow to instep to…

    2. Hand pushing knee out to…

    3. Sitting back, extending front leg.

    http://mtntactical.com/exercises/mnt731-instep-stretch/

    Strength

    Front Squat (4×5)

    5 @ 70%

    5 @ 80%

    5 @ 85%

    5 @ 90%

    Record 1×5 @ 90%

    WOD

    Metcon (Time)

    7 Rounds

    7 Floor Press 115/75

    7 Burpees

    7 T2B

    Auxiliary Training

    2 Sq Cl + 1 Jerk Complex ( 1 RM of Complex)

    2 Sq Cl + 1 Jerk
    Work up to a heavy single

    then

    3 sets @ same weight

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!
+