• 04/20/2015


    CROSSFIT FLIGHT – CrossFit

    View Public Whiteboard

    Warm-up

    PVC Down & Backs (No Measure)

    Run 400m or 8 Laps around rig

    w/PVC

    Switch 1/2 way down length of floor

    OH Lunge / Pass Thru Lunge

    180 Good Morning / 180 Touch Touch

    OH Frog Jump / Frog Jump into OH Squat

    Sots press in Lower Band

    w/ PVC &/or Empty Barbell

    Strength

    12 Minutes work up to heaviest

    Snatch Balance for the day. Not necessarily 1RM

    Snatch Balance (Work up to a heavy single)

    SWOD

    EMOM 12

    0:00-6:00

    2 Squat Snatch light to medium weight

    adding weight each minute

    6:00-12:00

    1 Squat Snatch @ Heaviest weight for the day

    *Half the class on the :00

    Half the class on the :30’s

    WOD

    Partner KB Race (AMRAP – Rounds)

    12 Min AMRAP

    Alternating Partners

    50/35 KB

    5 x Front Squats L

    5 x Front Squats R

    5 x KB Snatches L

    5 x KB Snatches R

    Run 60ft down & around cones & Back

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!
+