• 6/29/17

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up (No Measure)

    3 min bike or row

    2 rounds

    15-20 leg swings ea. Direc.

    10 banded lateral walks

    10 reverse lunges

    10 good mornings

    10 slow squats

    :30 plank hold
    Ankle and hip mobility


    Back Squat (1 Rep Max )


    Metcon (AMRAP – Reps)

    4 Rounds

    60 sec AMRAP Box Jump Step Down 24/20′”

    60 sec Rest

    60 sec AMRAP Cals Fly Wheel Bike

    60 sec Rest

    * Goal slightly more reps/ cals per rounds

    *with large groups get into groups of 4. 2 will rest while 2 work and you will cycle through to get it done!

    Auxiliary Training

    Clean and Jerk (3 x 3 @ 65%)

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