• 8/2/17

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

    View Public Whiteboard

    Warm Up

    Warm-up (No Measure)

    Foam Roll 10-20 passes (upper back, glutes, hamstrings)

    2 Rounds

    5/side DeadBugs

    15 Good Mornings

    16 Walking Lunges

    15 3-point Hip Hinge

    8/side Lateral Lunge with OH reach

    8 Dumbell Sumo DeadLifts




    RDL (1 x 15, heavier than 2 weeks ago)

    Romanian Deadlift
    2-3 warm-up sets

    Behind Neck Strict Press / Snatch Grip (3×15, last set heavier than last week if able )


    Metcon (AMRAP – Rounds and Reps)

    7min AMRAP

    5 Power Snatch 95/65

    7 Burpees


    DB Bench Press (6-8 x 4; rest 1 min )

    Super set style with SL KB DL

    Single Leg KB Deadlift RDL (6-8 x 4; rest 1 min )

    Heavier than last week

Leave a reply

Cancel reply
Interested in checking out CrossFit Flight? Join us in Holland every Saturday at 9:30 am for a free intro class!Or check out our Grand Haven location!