• 03/31/2016


    CROSSFIT FLIGHT – CrossFit

    View Public Whiteboard

    Warm-up

    3 Rounds of Cindy Warm Up (No Measure)

    5 x Pull-Ups

    10 x Push-Ups

    15 x Air Squats

    Strength

    Back Squat (Find 2RM)

    WOD

    Metcon (Time)

    20 Pullups

    20 Front Squats 95/65, 115/75RX+

    20 Situps

    40 OH Lunges 45/25 plate

    800m Run or Row

    40 OH Lunges

    20 Situps

    20 Front Squats

    20 Pullups

    *row 800m at some point in WOD if weather doesn’t permit Run

    *Can sub OH Lunges for Front Rack Lunges

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!
+