• NYC 05/01/2017


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – New You Challenge

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    Warm-up

    Run 200m or Row 250m

    3 Rounds

    10 Air Squat

    10 Pass Thru

    10 Good Morning

    Mobility PVC Arm bar shoulder stretch

    Skill

    Clean

    Power vs Squat

    WOD

    Tabata’s :20 on :10 rest

    8 Tabata intervals per station.

    4 min per station

    2 min rest btwn

    Keep score for ea movement, you will have 4 scores to enter

    Metcon (4 Rounds for reps)

    Row

    RKBS

    Clean (Light)

    Ring Row/ Pull-Up

    20 minutes total

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