• 04/14/2015


    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
    3 Rounds of Rowling

    WOD

    Ghost (3 Rounds for reps)

    6 rounds of:

    1 minute of rowing

    1 minute of burpees

    1 minute of double-unders

    1 minute rest

    *Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.

    Cash Out

    1 Tabata round of

    Elbow Planks :20/:10 x 8 Rds = 4 Min.

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!
+