• 5/25/2017


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    Squat Warm-Up (No Measure)

    500m Row / Run / Jump Rope or Bike

    2 Rounds

    :20 Glute bridge (banded)

    10 Monster Walks

    10 Slow squats

    10 Lunges

    Instep Stretch

    1. Elbow to instep to…

    2. Hand pushing knee out to…

    3. Sitting back, extending front leg.

    http://mtntactical.com/exercises/mnt731-instep-stretch/

    Strength

    Front Squat (5-4-4-4)

    1×5 @65%

    1×4@75%

    1×4@80%

    1×4@85%

    Metcon

    Jackie (Time)

    For Time:

    1000m Row

    50 Thrusters, 45#

    30 Pull-ups

    Auxiliary Training

    Snatch (weight reference )

    Snatch DL + Snatch Pull + Hang Snatch (1+1+1 x 5 sets )

    Snatch DL + Snatch Pull + Hang Snatch
    Start light and build for 5 sets; rest 2 min b/w sets

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