• 06/29/2016


    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

    Couch Stretch &/or

    Banded Hip Distractions

    Strength

    Back Squat (10 x 3 @ 85% + 10-20#’s)

    This is the last week in this squat cycle only add 10-20#’s to 85% if last week wasn’t a struggle to add 5-10#’s

    WOD

    Metcon (Time)

    21-15-9-15-21

    KBS 70/50RX+ 50/35RX

    Russian Twist L&R = 1

    *After 21-15-9 the last

    15-21 situps instead of Russian Twist

    **For Russian twist keep core tight, KB DOES NOT TOUCH THE GROUND. Pocket to Pocket twisting at the core keeping tension in your body. Feet crossed and elvated off the ground

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