• 07/27/2016


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    :15 Lower Warm Up (No Measure)

    3 Rounds

    :15 Jumping Jacks

    :15 Samson Stretch

    :15 Kettlebell Swings

    :15 Goblet Squats

    Mobility

    Coaches choice for squat

    Strength

    Back Squat (8 x 2 @ 80% of 1RM)

    8 x 2 every :90

    @ 80% of 1RM

    WOD

    Metcon (Time)

    Run 800m

    30 BJ overs 24/20

    Run 600m

    20 Box Jumps

    Run 400m

    10 Burpee BJ’s

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