• 06/08/2016


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

    View Public Whiteboard

    Warm-up

    Coach Call Out Total Body Warm Up (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

    Skill

    10-15 Min

    Beginner: Kipping / Butterfly

    Advanced: Skin the Cat

    https://youtu.be/on6KcgkdWaA

    WOD

    Metcon (Time)

    30 minute Cap

    400m Run

    15 C&J 155/105

    400m Run

    30 Situps

    400m Run

    90 Dubs

    400m Run

    30 Situps

    400m Run

    15 F. Rack Lunges 155/105

    400m Run

    add 1 second for every incomplete rep, add 2 minutes per 400m

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!
+