• 10/03/2016


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    Upper / Lower Warm Up (No Measure)

    Pick 1:

    Row 500/ Run 400 / Jump Rope 3 Min.

    15 x Leg swings ea. direction ea. leg

    15 x Arm circles ea. direction ea. arm

    15 x Good Mornings

    15 x Pass Thrus

    15 x OH Squats

    15 x KB Swings

    15 x Goblets

    15 x Push Ups

    Strength

    This is week 12 of the strength cycle. Last backsquat b4 new 1RM in 2 weeks

    Back Squat (10 x 1 @ 90%)

    Warm up to 90%

    then

    10 singles

    rest :90

    WOD

    Karen Grace (Time)

    10 Rounds

    15 WB 20/14

    3 C&J 135/95

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