• 01/17/2015


    CROSSFIT FLIGHT – CrossFit

    View Public Whiteboard

    Warm-up

    Coach Call Out’s #3 (No Measure)

    Jumping Jacks

    Push-Ups

    Super slow perfect squats

    Fast Squats

    Spiderman/Super Squat

    Mt. Climbers

    Cat Cows

    Downward Dog

    Upward Dog

    Childs Pose

    WOD

    Metcon (AMRAP – Reps)

    Partner WOD!

    25 Minute AMRAP

    50 x Alternating Box Jump Overs 24/20

    25 x Alternating HR Push-Ups

    50 x KB Swings 50/35

    25 x Med Ball Pass Sit-Ups 20/14

    50 x Dubs each or 100 x Singles each

    25 x Alternating Power Cleans 155/115

    50 x KB Push Press 50/35

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!
+