• 07/15/2016


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    G/D/S Warm Up (No Measure)

    General

    Dynamic

    Specific

    *Warm up like you mean it!

    WOD

    Metcon (4 Rounds for time)

    Every 5 minutes x 4

    200m Sprint

    10 OH Plate lunges 45/25

    *Per leg

    10 Burpees onto plate

    Rest in remaining time

    Auxiliary Training

    If you didn’t do it at all this week now is your chance

    Back Squat (1RM)

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