• 02/17/2016


    CROSSFIT FLIGHT – CrossFit

    View Public Whiteboard

    Warm-up

    Coach Call Out Total Body Warm Up (No Measure)

    Down & Back

    Pass Thru’s

    Around the world

    Lateral PVC Hops

    Super Squat/Spiderman

    Air Squats

    Push Ups

    Front Squats

    Sit-ups

    OH Squats

    Strength

    Back Squat (3×3 Tempo Lift @ 32×1)

    3 seconds down, 2 Second pause, explode out of the hole, 1 second pause at top. Static Weight. Approximately 75% of 1RM

    WOD

    Metcon (Time)

    Sorta 15.5

    For Time:

    27-21-15-9

    Back Squats @ 65% Body Weight

    (From the Ground)

    Burpees over the Bar

    12:00 Time Cap

    Weightlifting

    Weightlifting ‘B’

    Zots Press (5-5-3-3-1-1)

    Climbing Weight. Record Heaviest Single.

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!
+