• 01/20/2017


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    RTW Warm-Up (No Measure)

    2 Rounds

    1:00 Bike

    1:00 Row

    1:00 Jump Rope

    1:00 Plank

    1:00 Jog

    Then mobility & movement practice

    WOD

    Metcon (Time)

    40-30-20-10

    Push Press 75/55

    DB or KB 1 Arm Snatch 50/35

    (Switch as need, reps are total not ea. arm)

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