• 08/24/2016


    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

    Strength

    Back Squat (8 x 4 @ 65%)

    adding one more rep to last time. This is the lightest part of this wave. in two weeks we go back up @ higher %’s than before

    WOD

    Metcon (Time)

    3 Rounds

    5 DL’s 275/185

    13 Burpees

    9 Box Jumps 24/20

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