• 09/21/2016


    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

    Strength

    Back Squat (8×2 @ 85%)

    8 sets of 2 @ 85%

    @ 32×1 tempo

    Rest :90

    WOD

    Metcon (Time)

    3 Rounds

    12 Reverse Lunges (6 per leg)

    9 Goblets

    6 TGU (3 per arm)

    *All reps done with KB

    AHAP you choose the weight, everyone RX

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