8/2/16 Training


CrossFit Newtown – CrossFit

Bench Press (35×5 45×5 55×5 65×5 75×5 85×5+ or 5,5,5,5,5,5)

Metcon (Time)

6 Rounds

5 Push Ups – Comp: Ring Dips

10 Box Jumps 24/20 – Comp: 30/24

15 Sit-ups

*Run a 200 after rounds 1,3,5

Core Work

Hollow Rocks

4×30:30

Optional Accessory Work:

Dips 5x max reps

DB Flyes 3×10

Lying Tricep Ext 3×10

Optional Running WOD

10 Minute EMOM

40 yd sprint

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