• 12/15/2014


    CROSSFIT FLIGHT – CrossFit

    View Public Whiteboard

    Warm-up

    Deadlift Warm – Up (No Measure)

    1 Round

    Run 200M

    20 x Jumping Jacks

    20 x Squat 2 toe touch

    20 x Calve Jumps

    40 yd High Knees

    40 yd Butt Kicks

    5 x Spiderman stretch ea. leg 10 sec.

    5 x Groiners

    5 x Fire Hydrants ea. leg 3-way

    Run 200M

    Strength

    ME: Sumo Deadlift (1RM)

    WOD

    Metcon (AMRAP – Rounds and Reps)

    AMRAP 10

    5 x Backsquats 135/95

    10 x HR Push-Ups

    15 x Lateral Bar Hops

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!
+