• 5/31/17

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    Warm-up (No Measure)

    Bike or Row 3 mins

    2 rounds

    10 Kb swings

    8 Goblet Squats

    10 KB deadlift

    8 figure 8’s

    3 consecutive broad jumps

    Mobility

    Hips (Super Frog, Couch..) and hamstrings (banded bear crawl)

    https://www.youtube.com/watch?v=Hy4D8x0sj5o

    Strength

    Front Squat (1×5@60% , 3×5@70%)

    1 x 5 @60%

    3 x 5 @70%

    Deload Week

    WOD

    Metcon (AMRAP – Rounds and Reps)

    10 min AMRAP

    15 S2OH 135/95

    12 T2B

    9 Burpee Box Jumps 24/20

    Accessory

    Hang Clean (5×3 )

    Build each set, keep it stappy

    Halting Clean Deadlift + Hip Finish (5 x 3 )

    5 x 3 , build each set ending around 100%

    https://www.youtube.com/watch?v=OP2ZoOXfvsw

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Interested in checking out CrossFit Flight? Join us in Holland every Saturday at 9:30 am for a free intro class!Or check out our Grand Haven location!
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