• 8/10/17

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    Upper/Lower Warm Up LVB (No Measure)

    5 min Airbike

    Dynamic Stretches

    *Iron Cross, Scorpions, Leg Swings, Arm Circles, pass thrus…

    2 Rounds w/ Empty Bar

    5 RDL

    5 Bent over Row

    5 Push Press

    5 Good Morning

    3 Hang Clean

    3 Thrusters

    *Iron Cross https://youtu.be/q5mliNOm8Nc

    Strength

    Front Squat (6sets x 4reps @ 80% 1RM )

    WOD

    Metcon (Time)

    For Time

    50 DeadLifts 165/105

    40 Pull-ups

    30 Front Squats

    20 Ring Dips

    10 Thrusters

    *pick a weight you can do all barbell movements at.

    Auxiliary Training

    DB Bench Press (4-6 x 5sets; rest 1 min, 5sec lower )

    Superset with SL KB DL

    Single Leg KB Deadlift RDL (4-6 x 5; rest 2min, 5sec lower KB)

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