• 01/14/2017


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

    View Public Whiteboard

    Warm-up

    Coach Call-Outs Warm Up (No Measure)

    Jumping Jacks

    Push-Ups

    Arm Circles

    Air Squats

    Cat Cows

    Fire Hydrants

    Scorpions

    WOD

    Metcon (AMRAP – Rounds and Reps)

    AMRAP 30

    Teams of 2-3

    30 Cal Row or Bike*

    30 Pull-Ups

    30 Abmat Sit-Ups

    30 Push Press 115/75

    30 KB Swing

    30 Box Jumps 24/20

    *If you Row round 1, Bike Round 2 & vice versa

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!
+