12/5/18 Training

CrossFit Newtown – CrossFit

Open Gym with Coach Carrie from 9-10 am on Sunday.

Holiday Hopper 12/15/18 3 spots left. We are in need of food items, so hop onto event page and fill in a slot or comment.


“Naughty and Nice”

With only one athlete completing a round before athlete 2 can start their round.

9 Minute AMRAP

6 Burpees onto a Plate
9 KB Swings 53/35 (50+ and teenage athletes 40/30
12 Overhead Plate Lunges 45/25 (50+ and teenage athletes 25/15)


10 Minute EMOM

Choose your movement

Push-Ups x8

Ring Dips x6

Handstand Walk 1/2 or full length of rig

Metcon (AMRAP – Reps)

4×1 minute AMRAP at each movement with 2 minutes rest between sets

Toes To bar

Wall Balls 20/14

KB Swings 53/35

Row for calories

After last 2 minute perform:

Core Work

Tabata Sit-Ups

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