• 06/07/2016

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    :15 Lower Warm Up (No Measure)

    3 Rounds

    :15 Jumping Jacks

    :15 Samson Stretch

    :15 Kettlebell Swings

    :15 Goblet Squats

    Mobility

    Couch stretch &

    Anterior hip floss

    https://youtu.be/ZkzFT6rRMhQ

    Strength

    Back Squat (8×4 @ 80% + 10-20#’s)

    WOD

    Elizabeth (Time)

    21-15-9

    Clean, 135# / 95#

    Ring Dips

    Rest 10 Min

    Extra Credit

    Isabel (Time)

    For Time: 30 Snatches, 135# / 95#

    Rest 10 Min

    Fran (Time)

    21-15-9
    Thrusters, 95# / 65#
    Pull-ups

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