• 01/26/2015


    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

    Strength

    ME: Box Squat (1RM)

    WOD

    CrossFit Games Open 11.2 (AMRAP – Rounds and Reps)

    15-Minute AMRAP of:
    9 Deadlifts, 155# / 100#
    12 Push-ups
    15 Box Jumps, 24″ / 20″

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!
+