• NYC 06/14/2017

    CROSSFIT FLIGHT – New You Challenge

    View Public Whiteboard

    Warm-up

    3 Rounds

    10 RKBS

    10 Goblet Squats

    10 KB Deadlift

    Skill

    Push Press

    Banded / Jumping Pull ups

    Focus / Review

    Ring Row

    WOD

    Metcon (AMRAP – Reps)

    :30/:30 (6 Sets)

    :30 Bike Cals

    :30 Push Press (light & fast)

    :30 Situps

    :30 Ring Rows or Pullups

    Add calories to push press, sit-ups and ring row or pull-ups each round

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