• 12/23/2014


    CROSSFIT FLIGHT – CrossFit

    View Public Whiteboard

    Warm-up

    Box Jump / Pull-Up (No Measure)

    Pick 1

    Row 500 / Run 400 / Jump Rope 3 min

    2 Rounds

    3 x Strict or partner assisted pullups

    6 x Burpees

    9 x Jump Squats

    12 x Walking Lunges

    Strength

    531: Back Squat (5-5-5+)

    WOD

    Metcon (Time)

    5 Rounds

    6 x HSPU

    9 x Box Jump 24/20

    12 x KB Swings 50/35 70/45RX+

    15 x Russian Twists *

    *ea side = 1 rep

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!
+