CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit
Squat Warm-Up (No Measure)
500m Row / Run / Jump Rope or Bike
:20 Glute bridge (banded)
10 banded stagger stance walks each direction
10 Slow squats
1. Elbow to instep to…
2. Hand pushing knee out to…
3. Sitting back, extending front leg.
Back Squat ( 1x 20 @ 60% 1 rm Back Squat )
You can do it if you focus on the task at hand. Hang in there. Catch your breath between reps. Concentrate on getting one rep at a time.
Bent Arm Barbell Pullovers (1 x 20 light weight)
Perform your barbell pullovers immediately after you find 20 rep max back squat
Toe 2 bar
2k Row (Time)
Max Effort 2k Row