• 11/16/2016


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    Farmers vs Lumberjacks Warm Up (No Measure)

    Mobility

    Super Frog

    Strength

    Rear : Rear foot elevated split squat (aka Bulgarian split squat) (5-4-3-2-1 per leg)

    https://youtu.be/YtzdcxjEb8s
    Work up to a heavy single on both legs

    WOD

    Metcon (AMRAP – Rounds and Reps)

    AMRAP 9

    6 DL 225/155

    7 HSPU

    8 Situps

    Auxiliary Training

    RDL (3 x 5)

    Romanian Deadlift
    50% x 3 x 5

    Use 50% of 1RM DL

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