• 7/25/17

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    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 from last week )

    2-3 warm-up sets

    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 more than last week if able )



    Metcon (Time)

    For Time

    21 Man Makers 35/10

    21 KB Swings 70/53

    200m Run

    15 Man Makers

    15 KB Swings

    200m Run

    9 Man Makers

    9 KB Swings

    Push up + Row R + Row L + Squat Clean Thruster

    Auxiliary Training

    Tabata GHD Sit-up Hold (8 x :20sec )

    8 Rounds

    :20on/ :10off

    Metcon (Time)

    3 rounds inc. pace each round

    25 Cal Bike

    15 RKBS 90/70

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