• 11/28/2016


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    Lower #1 Warm Up (No Measure)

    Pick 1:

    Row 500/ Run 400 / Jump Rope 3 Min.

    15 x Leg swings ea. direction ea. leg

    15 x Groiners

    15 x Mt. Climbers

    15 x Good Mornings

    15 x OH Squats

    15 x KB Swings

    15 x Goblets

    15 x Lunge Steps

    Strength

    Back Squat (2-2-2-2-2-2-2)

    Climbing doubles across 7 sets

    Record heavy double

    WOD

    Metcon (Time)

    3 Rounds

    20 PP 95/65

    10 Bar facing burpees

    20 SDLHP

    10 Bar facing burpees

    Auxiliary Training

    Muscle Up Monday

    5-4-3-2-1 MU + Row (Time)

    5-4-3-2-1 MU

    Row 250m Hard btwn sets

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