CrossFit Newtown – CrossFit
Open Gym with Coach Stef on Sunday.
Special announcement for the open coming this week! Sign up today and don’t miss out on all the fun. www.crossfitgames.com
Metcon (No Measure)
ALT EMOM x4 – 16 minutes
1-1 trip of rig walking lunge (1 weight held above head, 1 weight held at side) 50/35
2-Strict Chin ups x 4-8
3- Box Jumps x 8 (scale to higher box if comfortable)
4. Cal Row x 10/7
Rest 3 minutes
Every 2:30 minutes for 6 rounds
:30 handstand walk or hold
12 Heavy Russian Swings
Make sure you scale the weight, reps, time to your ablity level. You are going to want some type of rest here.