• 05/07/2015


    CROSSFIT FLIGHT – CrossFit

    View Public Whiteboard

    Warm-up

    Coach Call-Outs (No Measure)

    Jumping Jacks

    Push-Ups

    Arm Circles

    Air Squats

    Cat Cows

    Fire Hydrants

    Scorpions

    Strength

    EMOM 10

    Even 0,2,4,6,8

    Bent over Rows AHAP (5×5)

    Odd 1,3,5,7,9

    Strict Pull-Ups or Kipping Swing if you don’t have a strict pull-up

    Bent Over Row (5×5 every other minute on the minute)

    WOD

    Kettle Bell Kelly (Time)

    5 Rounds for time of:

    400m Run

    30 KB Swings , 50#/35#

    30 Wall-Ball Shots, 20# / 14#

    This is a play on the Benchmark girl Kelly instead of Box Jumps do KB Swings

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!
+