• 03/09/2016

    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 (5-4-3-5-4-3)

    5 @ 60% 1RM

    4 @ 70% 1RM

    3 @ 80% 1RM

    4 @ 70@ 1RM

    3 @ 80% 1RM

    2 @ 90% 1RM

    1 @ 90% +

    Record Heavy Single

    WOD

    Metcon (3 Rounds for time)

    3 Rounds

    Every round last 4:00

    15 Power Snach

    15 Burpees over Bar

    15 Wall balls 20/14

    Round 1 95/65

    Round 2 115/85

    Round 3 135/95

    Complete the work in each round as quickly as possible. One time through each round, rest remainder of 4:00. Any rep not completed becomes an additional second added onto that round.

    Mobility

    Coach Colin to Select ROMWOD

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!
+