• 05/21/2015


    CROSSFIT FLIGHT – CrossFit

    View Public Whiteboard

    Warm-up

    Bench Warm Up (No Measure)

    3 Rounds

    10 x Jumping Jacks

    10 x Arm Circles ea arm ea direction

    10 x Push -Ups

    10 x Band Pull-Aparts
    *Banded Push-Ups for extra credit

    Strength

    Keep Butt on ground

    Floor Press (1RM)

    SWOD

    EMOM 10

    Even 0,2,4,6,8

    :30 of Pistols or Weighted Pistols

    :30 rest

    Odd 1,3,5,7,9

    10 Dips or weighted Dips

    WOD

    1/2 Mary (AMRAP – Rounds and Reps)

    AMRAP 10

    5 x HSPU

    10 x Pistols (5 per side)

    15 x Pull-Ups

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!
+