• 11/16/2016

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Farmers vs Lumberjacks Warm Up (No Measure)


    Super Frog


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

    Work up to a heavy single on both legs


    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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