• 07/21/2016


    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

    Super Frog + Front Rack

    Strength

    Testing how our FS went up in relation to our BS

    Front Squat (Find 1RM )

    WOD

    Metcon (Time)

    40 WB 20/14

    15 T2B

    30 WB

    12 T2B

    20 WB

    9 T2B

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