• NYC 10/10/2016


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – New You Challenge

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    Warm-up

    NYC Warm Up #1 (No Measure)

    3 Rounds

    :15 Jumping Jacks

    :15 Samson Stretch

    :15 Pass Thru’s

    :15 Push-Ups
    Coach assess pushups, knees ok for now then teach modified incline push-ups

    Mobility

    Banded Hips

    Kneeling facing rig

    Skill

    Air Squat

    Rowing technique

    Situps

    Pushups

    Ring Rows

    WOD

    Baseline (Time)

    1 Round for time
    500m Row
    40 Squats
    30 Sit-Ups
    20 Push-Ups
    10 Pull-Ups

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