• 8/2/17

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    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

    https://www.youtube.com/watch?v=rbemelnkHag

    https://www.youtube.com/watch?v=Xhis27VWMVA

    Strength

    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 )

    WOD

    Metcon (AMRAP – Rounds and Reps)

    7min AMRAP

    5 Power Snatch 95/65

    7 Burpees

    Accessory

    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

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