CFFS WOD 12/03/2016
Skill : KB Snatch Metcon: 5 Rounds for Integrity KB Snatch - 8 per side Row 500M Strict Chin Up - 8 Post-WOD Band OH Stretch - 2 min per Band Front Rack Stretch - 2 min per.
CFFS WOD 12/01/2016
Strength : Deadlift 5x5 75% Metcon: 5RFT Box Jump - 20 (24/20) Double Under - 30 Burpee - 10 Post-WOD Band Good Morning - 3x20 Weighted Bear Crawl 3x40 feet Barbell Ham Mash - 2 min per
CFFS WOD 11/30/2016
Gymnastics EMOM24 Alternate : A.) :30 seconds - HSPU B.) :30 seconds - Hanging Leg Raise C.) :30 seconds - Ring Rows Metcon: AMRAP12 Row 250M Russian Twist - 30 H2H KB Swing - 20 (62/45) Post-WOD Post-WOD Sling Shot Push Up - 4xME DB Tricep Extension - 4x10-12…
Making the most of your time at CrossFit Flow State.
Trust us. We understand busy schedules. In fact, many of the members we have here at CrossFit Flow State initially joined because they needed a more efficient workout that didn’t require them to be in the gym for hours at a time. That’s why we’ve put together this list of ways…