• 06/23/2016


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    :15 Upper/Lower Warm Up (No Measure)

    3 Rounds

    :15 Jumping Jacks

    :15 Samson Stretch

    :15 Pass Thru’s

    :15 OH Squat

    Partner PVC Shoulder stretch
    Replace the Partner PVC Shoulder Stretch w/ Couch Stretch & banded hip distractions

    Strength

    Back Squat (10×3 @ 85% + 5-10#’s)

    WOD

    Metcon (Time)

    5-4-3-2-1

    T2B

    Deadlifts 245/165

    TGU *You pick the weight

    OH Plate Lunges (Per leg) 45/25

    Burpees onto Plate

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