• 06/09/2016

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    Lower #1 Warm Up (No Measure)

    Pick 1:

    Row 500/ Run 400 / Jump Rope 3 Min.

    15 x Leg swings ea. direction ea. leg

    15 x Groiners

    15 x Mt. Climbers

    15 x Good Mornings

    15 x OH Squats

    15 x KB Swings

    15 x Goblets

    15 x Lunge Steps

    Mobility

    Front Rack

    Strength

    Front Squat (3 x 3.3.3)

    3.3.3 @ 31×1 Tempo

    Rest :20 between clusters

    x 3

    Rest 2:00 min between sets

    Warm up to a moderate weight for 3 reps. Then start your clusters. Each set will be 9 reps (3 reps, rest :20, 3 reps, rest :20 then 3 reps) then rest 2:00 min between sets

    27 reps total

    WOD

    Ham Sandwich (Time)

    50 x Wall Balls 20/14

    25 x Deadlifts 245/165

    50 x Wall Balls

    EMOM –> 5 x Russian Swings 50/35

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