• NYC 09/19/2016

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – New You Challenge

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    Run 200m

    3 Rounds

    10 Air Squat

    10 Pass Thru

    10 Good Morning

    Mobility PVC Arm bar shoulder stretch

    Focus / Review

    Med Ball Clean

    (How it’s similiar to a squat clean)



    Power vs Squat


    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)



    Clean (Light)

    Ring Row/ Pull-Up

    20 minutes total

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