• 8/8/17

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm Up

    Squat Warm-Up (No Measure)

    500m Row / Run / Jump Rope or Bike

    2 Rounds

    :20 Glute bridge

    10 banded 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.


    Burning Arm Calf Stretch

    Hip Mobility


    Back Squat (1 x 20, +5lbs from last week. )

    Pullover (KB or DB) (1 x 20, inc wT from last week if able )



    Metcon (Time)

    4 rounds

    5 Power Cleans + 1 Jerk 135/95

    6 Burpee Box Jump overs

    20sec All out row

    *start from the top, run multiple heats if needed

    Auxiliary Training

    Sandbag/ Ball Bear hug HOLD Accumulate 3:00 (150/100)

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