• 09/27/2016


    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

    Hips

    Strength

    Front Squat Complex (Weight)

    3 Rounds

    5 x No hand Front Squat

    5 x Front Squats

    5 x Pause Front Squats (3 seconds)

    5 x Double Rebound Front Squats
    After warming up with light weight you’ll add weight ea of the 3 rounds score is weight on the bar at the heaviest set. We’ve done this a few different ways in the past. We are going to do the 1st 5 then partner B goes then you move on to next 5 etc. etc. no more than :45 rest between reps of 5. 2-3 minutes rest between sets

    WOD

    Metcon (Time)

    30 Burpees

    60 KB Swings 70/50

    30 BJ 30/24

    60 WB 20/14

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