• NYC 06/12/2017

    CROSSFIT FLIGHT – New You Challenge

    View Public Whiteboard

    Warm-up

    Run 200m Row or Bike (move blood)

    3 Rounds

    10 Air Squat

    10 Pass thru

    10 Good Mornings

    Skill

    Wall Ball

    Kettlebell Swing

    American vs Russian

    Focus / Review

    Row technique

    WOD

    Transitioning into :30/:30, some can still choose to do :20/:40 this week, I’ll call out :20 and :30

    You will perform 10 Wall Balls & 10 RKBS even if it takes longer than :30

    Metcon (No Measure)

    EMOM 24 (6 sets)

    :30/:30

    :30 Row

    10 Wall Balls

    10 RKBS

    :30 Plank

    RKBS = Russian Kettlebell Swing

Leave a reply

Cancel reply
Interested in checking out CrossFit Flight? Join us in Holland every Saturday at 9:30 am for a free intro class!Or check out our Grand Haven location!
+