• 03/17/2015


    CROSSFIT FLIGHT – CrossFit

    Happy St. Patricks Day!

    View Public Whiteboard

    Warm-up

    Deadlift Warm-up #2 (No Measure)

    Run 400/ Row 500 or Jump Rope 3 min

    1RD

    20 x Jumping Jacks

    20 x Lunges

    15 x Rollover 2 V-sit

    15 x Good Mornings

    10 x Scorpions

    10 x Hollow Rock 2 Supermans

    5 x Burpees

    5 x Inch Worm Push-Ups

    Strength

    ME: Deadlift (1RM)

    WOD

    Metcon (Time)

    21-15-9

    Power Cleans 155/105

    Situps

    *10 Burpees between ea set

    (After 21 & after 15)

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!
+