• 6/21

    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 banded lateral 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 (1 Rep MAX )

    WOD

    Metcon (Time)

    FT

    200m Run

    21 Air Squats

    21 Pull-ups

    15 Air Squats

    15 Pull-ups

    9 Air Squats

    9 Pull-ups

    200m Run

    Auxiliary Training

    Push Press (5 x 5 @75%)

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