• 02/18/2015


    CROSSFIT FLIGHT – CrossFit

    View Public Whiteboard

    Warm-up

    Raelynn’s Warm Up (No Measure)

    Run 200m

    10 x Arm Circles both directions

    10 x Band Pull-Aparts

    10 x Band Pass Thrus

    10 x Jumping Jacks

    Run 200m

    Spider Man Stretch

    10 x Mountain Climbers

    10 x Kb Swings

    Goblet Squat bottom hold

    10 x Air Squats

    Skill

    Pistol Progressions

    WOD

    Metcon (AMRAP – Reps)

    3 ROUNDS at Stations

    :30 on – :30 off

    Pistols

    Push-Ups

    Box Jumps 24/20

    KB Swings 50/35

    Row (Max. Cal)

    *3 RDS at ea. station before switching

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!
+