4/24/19 TRAINING

CrossFit Newtown – CrossFit

Open Gym with Coach Michelle from 9-11AM on Sunday


Single Arm Dumbell Press (4×4 per side)

Using the 10RM weight you found last week, perform 4 sets of 4 reps on each arm.

Alternate sides and take short rests between sets


Metcon (Time)

3 Rounds for Time:

400m Run

30 Air Squats

20 Abmat Sit Ups

10 Burpees


Foam Roll 1 Minute each spot

Calf R+L

Quad R+L

Lats R+L

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