• 11/10/2016

    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 & Front Rack

    Strength

    Front Squat (5 x 8 @ 65%)

    5 sets of 8 reps @ 65% of 1RM

    Rest :90

    WOD

    3mo. Re-Test

    Jackie (Time)

    For Time:

    1000m Row

    50 Thrusters, 45#

    30 Pull-ups
    35# for Women’s RX

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