8/7/19 Training


CrossFit Newtown – CrossFit

Open Gym with Coach Matt on Sunday from 9-11 am.

New Tanks and T’s are in. Get yours today. Limited quantities left.

Summer Slam is this weekend, make sure we get our community out in numbers.

Warm-up

WOD:

3 rounds (change cardio piece every round)

Run 400/Bike .5 miles/Row 500/300

Dead Bugs/Hollow Rocks/Kip Swings from Bar x 10 (change movement every round)

PCV OHS/Empty Bar OHS/OHS with Starting Weight x 10 (change movement every round)

Lower Body Press Up with T-Spine Rotation/Spiderman Hamstring with T-Spine/Pigeons x 5 per side (change lower body stretch every round)

Metcon (No Measure)

Ringer 1 (7 Minute Cap)

30-20-10

Bike Cals

Toes to Bar

*Toes to Ring for games

Then….

EMOM for 7 Minutes

:30 Plank

Then….

Ringer 2 (7 minute Cap)

15-10-5 of

Burpees Over the Bar

Overhead Squat 95/63

Then….

Double KB Farmers Carry 53/35 Around building 7 Minute Cap

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