• 05/09/2017


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    Upper/ Lower #2 Warm Up (No Measure)

    3 Rds

    10 x Jumping Jacks

    10 x Pass Thrus

    10 x OH Squats

    10 x Samson Stretch

    Strength

    Front Squat (65%, 75%,80%)

    5 @ 65%

    4 @ 75%

    4 @ 80% x 2

    WOD

    6Rds Dubs + Sq Cl ladder (Time)

    6 Rounds for time

    1st 2 Rounds

    60 Dubs

    6 Sq Cl 155/105

    2nd 2 Rounds

    40 Dubs

    4 Sq Cl 185/125

    Last 2 Rounds

    20 Dubs

    2 Sq Cl 225/145

    Auxiliary Training

    Bench Press (Work up to 60% of 1RM)

    Work up to 60% of 1RM

    then

    3 ME sets for reps

    rest 3 minutes btwn

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