• NYC 01/31/2017

    CrossFit Flight Grand Haven1 – New You Challenge

    View Public Whiteboard


    Run 200m or Bike 1 Min

    3 Rounds

    10 FS

    10 PP

    10 PVC Hops

    Focus / Review

    FS & PP in warm up

    How they combine to become a Thruster




    Metcon (AMRAP – Reps)

    1:00 on / 1:00 rest

    x 12 sets (24 Min)

    Bike cals

    Box Jump


    Planks :40

    Break up Box Jumps and Thrusters as needed

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