• 08/20/2015


    CROSSFIT FLIGHT – CrossFit

    View Public Whiteboard

    Warm-up

    Quick Coach Call Outs w/PVC (No Measure)

    PVC Arm Bar stretch

    Pass Thrus

    Lateral Hops

    OH Squats

    Good Mornings

    SWOD

    EMOM 10

    Even :30 L-Sits :30 Rest

    ODD :30 Superman Hold :30 Rest

    WOD

    Metcon (Distance)

    AMDAP 7

    Row for distance (meters)
    Rest 3 minutes

    Metcon (AMRAP – Rounds and Reps)

    AMRAP 7

    30 Situps

    15 Deadlifts 245/165
    Rest 3 minutes

    Metcon (AMRAP – Rounds and Reps)

    AMRAP 7

    4 Burpees

    4 KB Push Press L 50/35

    4 KB Push Press R 50/35

    4 Box Step Overs w/KB 50/35

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!
+