• NYC 09/22/2016

    CROSSFIT FLIGHT – New You Challenge

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    Warm-up

    Run 200m

    3 Rounds

    10 RKBS

    10 Goblets

    10 KB Deadlifts

    Focus / Review

    Wall Ball

    Skill

    Refine Rowing Technique to become more efficient

    WOD

    Metcon (AMRAP – Reps)

    1:00 on / 1:00 Rest x 12

    Row

    Wall ball

    Lunges*

    Situps

    *Weighted lunges if you want to go harder

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