• 09/26/2016

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – New You Challenge

    View Public Whiteboard


    3 Rounds

    10 Pass Thrus

    10 Backsquat w/PVC

    10 Jumping Jacks


    Milk the Cow

    Focus / Review

    Backsquat teach in warm up & Front Squat review b4 OH Squat


    OH Squat

    teach & scale to F/S or B/S for WOD if necessary


    Metcon (AMRAP – Reps)

    4 minutes @ ea. station

    then switch

    :40 on :20 Rest

    1 Min rest btwn

    Bike Cals x 4

    Planks x 4

    *OH Squat x 4

    Pull-ups / Ring Rows x 4

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