• 7/20/17

    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 stagger stance walks each direction

    10 Slow squats

    10 Lunges

    Instep Stretch

    1. Elbow to instep to…

    2. Hand pushing knee out to…

    3. Sitting back, extending front leg.



    Back Squat (1 x 20, 5-10lbs more than last week )

    -2-3 warm-up sets before the 1×20 .

    Bent Arm Barbell Pullovers (1 x 20 )

    5-10lbs more than last week if comfortable


    Metcon (No Measure)

    16 min EMOM

    Min 1: 6 CTB Pull-ups

    Min 2: 5 HSPU

    Min 1: 6 Pull-ups, toe assisted pull-ups, ring rows

    Min 2: Wall Walks, :30 Handstand Hold, 12 Shoulder Taps, Pike HSPU


    DB Bench Press (4 x 10-12; rest 1 min )

    super set style with Single Leg KB deadlifts, use the rest time givien

    Single Leg KB Deadlift RDL (4 x 10-12/ Leg; rest 2 min)

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