• 03/04/2015


    CROSSFIT FLIGHT – CrossFit

    View Public Whiteboard

    Warm-up

    Coach Call Out Total Body (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

    Front Squat (5@65%, 5@75%, 5+ @85%)

    WOD

    Metcon (AMRAP – Rounds and Reps)

    last done: 05/22/2014

    14 Min AMRAP

    Buy In:

    42 x UNBROKEN DUBS RX+

    42 x Dubs (BROKEN UP) RX

    84 x Singles Scaled

    Then:

    7 x Floor Press RX+ 135/95, RX 115/75

    7 x Hang Cleans

    7 x Front Squats

    21 x Dubs RX, 42 x Singles Scaled

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!
+