• 08/30/2016


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

    View Public Whiteboard

    Warm-up

    PVC Down and Back #2 Warm Up (No Measure)

    Run 400m or 8 Laps around rig

    w/PVC

    Switch 1/2 way down length of floor

    OH Lunge / Pass Thru Lunge

    180 Good Morning / 180 Toe Touch

    OH Frog Jump / Frog Jump into OH Squat

    Strength

    Overhead Squat (1RM)

    WOD

    Kelly for Kelly Grilley’s Bday

    Kelly (Time)

    5 Rounds for time of:
    400m Run
    30 Box Jumps, 24” / 20”
    30 Wall-Ball Shots, 20# / 14#

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