• 07/17/2014


    CROSSFIT FLIGHT – CrossFit

    View Public Whiteboard

    Warm-up

    :15 4 round HF (No Measure)

    :15 Jumping Jacks
    :15 Squat
    :15 Mt. Climbers
    :15 Jump Squats

    WOD

    Metcon (AMRAP – Rounds and Reps)

    20 min AMRAP

    5 x T2B
    10 x Strict Pull-Ups *See RX Below
    15 x KB Swings 50/35
    200m Run, 20 Air Squats at cones
    25 x Abmat Situps
    30 x Dubs or 60 Singles

    *Mens RX = Strict
    Womens RX = Jumping hands can’t reach the bar.
    Scaled = Jumping Pull-Ups wrist over bar at extension.
    NO Kipping, No Bands

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!
+