• 7/31/17

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm Up

    Warm-up (No Measure)

    500m Row / Run / Jump Rope or Bike

    1 round

    10 Single leg glute bridges/ leg

    10 banded walks Forward & Backwards, Side 2 side

    10 Squat to toe touch

    10 Reverse Lunges

    Kneeling Glute Mobilization


    Hip & Ankle Mobilization

    Banded Super Frog

    Burning arm calf stretch



    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.

    Pullover (KB or DB) (1 x 20)

    do 1-2 warm-up sets to figure out what weight you will be doing.


    Metcon (AMRAP – Reps)

    16 min EMOM

    Min 1: AMRAP Walking Lunges

    Min 2: 30sec Active Bar Hang

    Min 3: Farmers Carry HEAVY

    Min 4: 30sec Superman Hold

    *Farmers carry down and back length of rig

    *score is total number of Lunges


    Metcon (No Measure)

    4 sets

    25 GHD Sit-ups

    25 GHD Hip Extensions

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