TAKE FLIGHT – Fitness Changing Lives

 

Great Open Gym This Saturday!!

Come out and do the Take Flight WOD next Saturday

 

SIGN UP NOW!  Come jump in and test yourself in the great wod and help the kids level up!

TAKE FLIGHT CHALLENGE!!

REGISTER or DONATE

 

Dynamic warm up
6 of each
lunge stretch
leg cradle
hand walks
pvc arm circles
press ups

Group warm up

6 count burpees
10 each of
jacks
high knees
butt kicks
bottom squat hold 30sec-1 min (first round only)
squats
push ups (2nd round hand release)

50 n 50 ghd

Skill work
L-sit 3 sets 30 seconds to 1 minute

Front squats
5-5-5
3-3-3
1-1-1

1 set 8-12 reps
32X1 tempo.

Wod
Amrap in 12 minutes of
75 double unders
25 shoulder to overhead  95/65
15 toe 2 bar

MAD Mobi
Lat stretch band
Roll calves w bb
Shoulder bully
Press ups

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