• 08/08/2016

    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

    Strength

    Lighter than 2 weeks ago. Adding tempo and 1 rep per set (accumulation)

    Back Squat (8×3 @ 70% of 1RM @ 32×1)

    Rest :90

    WOD

    Metcon (Time)

    10 Rounds

    1 TGU AHAP*

    2 Pistols (1 per leg)

    3 Ring Pushups

    4 DL 225/155

    *As Heavy As Possible, alternate arms ea round

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