• 03/31/2015


    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

    Bamboo bar KB Bench (5 x 8 )

    Go lighter than previous 10×3. This is a volume not speed day. Nice and controlled don’t force it and shake to much

    WOD

    Metcon (Time)

    50 x Dubs

    40 x Situps

    30 x KB Swings 50/35

    20 x Pullups

    10 x Push-Ups

    20 x Pullups

    30 x KB Swings

    40 x Situps

    50 x Dubs

    *Scale is 100 Singles

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!
+