• 04/21/2017


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

    View Public Whiteboard

    Warm-up

    9652 Warm Up (No Measure)

    3 Rounds

    9 x Burpees onto plate

    6 x OH plate lunges

    5 x Plate push press

    2 x Super slow squats w/plate

    WOD

    Metcon (Time)

    4 Rounds

    10 x DB Box step overs

    15 x Situps

    20 x Slamballs

    *You choose weight on DB & Slamball

    Auxiliary Training

    Snatch (Heavy 1 then 5 @ 75%)

    Find Heavy Single then

    5 @ 75%

    5 Singles not 1 set of 5

    5 sets of 1

    Clean and Jerk (Heavy 1 then 5 @ 75%)

    Find Heavy Single then

    5 @ 75%

    5 singles not 1 set of 5

    5 sets of 1

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!
+