• 02/03/2017


    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)

    4 Rounds

    21 Pullups

    15 DB or KB box step overs*

    9 Slam Balls AHAP

    *50/35 per hand, 24/20 box

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