• 12/08/2016


    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 / Couch Stretch

    Strength

    Front Squat (4 x 5 @ 77.5%)

    Use the weight between 75% & 80% in Wodify

    WOD

    Metcon (Time)

    27-21-15-9

    Box Jump 30/24

    T2B

    Auxiliary Training

    Linda (Time)

    10-9-8-7-6-5-4-3-2-1:

    Deadlift ,1.5 Body Weight

    Bench Press, Body Weight

    Clean, 3/4 Body Weight

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