• NYC 03/20/2017


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – New You Challenge

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    Warm-up

    3 Rounds

    10 Pass Thrus

    10 Backsquat w/PVC

    10 Jumping Jacks

    Mobility

    Milk the Cow

    Focus / Review

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

    Skill

    OH Squat

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

    WOD

    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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