• NYC 01/24/2017


    CrossFit Flight Grand Haven1, CROSSFIT FLIGHT – New You Challenge

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    Warm-up

    3 Rounds

    10 Jumping Jacks

    10 Pass Thru

    10 Push Press

    Focus / Review

    Push Press (do this during the warm up)

    Skill

    Jump Rope

    Knee Raises

    Scale to bar hang or ring hold

    (Grip Strength)

    WOD

    Metcon (AMRAP – Reps)

    :30 / :30 x 6 (24 minutes)

    Jump Rope

    Burpees

    Push Press (more weight than strict press)

    Knee Raises

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