• 10/26/2016


    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

    Front Rack & Hips

    Strength

    Front Squat (75% for reps)

    Build to 1 rep @ 85-90% of 1RM

    then drop to

    75% of 1RM

    for AMRAP set

    Record # of reps @75% and the weight used

    WOD

    1-2-3-25 (AMRAP – Rounds and Reps)

    AMRAP 10

    1 DL @ 1.5 BW

    2 Bar facing Burpees

    3 RKBS AHAP

    25 UB Dubs

    *UB = Unbroken RX only

    scale for dubs = 50 singles or 12 Dubs if you are working on getting better at dubs

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