• 10/23/2014


    CROSSFIT FLIGHT – CrossFit

    View Public Whiteboard

    Warm-up

    (No Measure)

    1 Min Battle Ropes

    1 Min GHD’s or Med ball sit-ups

    1 Min Row

    Pass Thrus & OH Squats while waiting

    Skill

    Muscle Up Progressions

    Russian Dips

    Kipping & Butterfly Pull-Ups

    WOD

    Lurong Paleo #7 (AMRAP – Rounds and Reps)

    7 min AMRAP

    6 x HSPU’s

    8 x KB Swings 70/50

    12 x SDHP w/KB

    LVL 2

    HR Push-Ups

    KB 50/35

    SDHP no Hi Pull

    LVL 1

    HR Push-Ups from Knees

    KB Russian Swings 35/30

    SDHP no Hi Pull

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!
+