• NYC 04/25/2017


    CrossFit Flight Grand Haven1 – 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

    Knee Raises

    Scale to bar hang or ring hold

    (Grip Strength)

    Holland do toes to rig, or the very end of the CrossFit rig and set up class to run between the two rigs

    WOD

    Metcon (AMRAP – Reps)

    :30 / :30 x 6 (24 minutes)

    Box Jump

    Burpees

    Push Press (more weight than strict press)

    Knee Raises

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