• NYC 10/03/2016


    CROSSFIT FLIGHT – New You Challenge

    View Public Whiteboard

    Warm-up

    400m Run

    then grab PVC

    Athlete Call Outs

    Skill

    Floor Press

    teach & figure out weight for WOD

    WOD

    Split class into 1/3rds 1 group at ea station for 5 minutes

    Metcon (5 Rounds for distance)

    :30 / :30 Row repeats (meters)

    x 5
    You’ll have 5 distances to record in meters

    Rest 2 Min

    Metcon (AMRAP – Rounds and Reps)

    AMRAP 5

    5 Floor Press

    5 Pull-Ups / Ring Rows

    Rest 2 Min

    Metcon (AMRAP – Rounds and Reps)

    AMRAP 5

    5 Cal Bike

    10 Situps

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