• NYC 09/15/2016

    CROSSFIT FLIGHT – New You Challenge

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    Warm-up

    3 Rounds

    10 RKBS

    10 Goblets

    10 KB Deadlifts

    Focus / Review

    Deadlift, can go a little heavier this time in practice and WOD if demonstrating good form. Otherwise keep it light and focus on mechanics

    Skill

    Modified pushups

    w/ bar in the jcups on the rig or against a bench or box. Straight neutral spine no break at the hips like knee pushups

    WOD

    Metcon (AMRAP – Reps)

    :30 / :30 x 6 (24 minutes)

    Row Cals

    Plank

    DL

    Modified Pushups

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