• 05/04/2016


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    Coach Call Out #2 Warm Up (No Measure)

    Burpees

    Potato sack squats

    Mr. Universe

    Buddah belly

    Inch worm push-ups

    Mt. Climbers

    Spiderman stretch

    Scorpions

    Pretzel

    Strength

    Back Squat (7×5 @75%)

    WOD

    STAY Tight! Nice Flat back slight natural lumbar curve.

    Body Builder Bent Over Row not Pendlay Row like the other week. Squeeze shoulder blades together at the Top!

    Metcon (Time)

    36-24-12

    Bent Over Row 75/55

    12-24-36

    Push Press 75/55

    *This should be a lighter weight that you can cycle the barbell relatively fast on PP

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