9/3/19 Training


CrossFit Newtown – CrossFit

Open Gym with Coach Bri 9-11 am on Sunday.

Read up on our September Athlete Spotlight: Abby Gerding
http://wp.me/p3irBG-3ec

Warm-up

3 Rounds of:

5 Explosive Burpee Broad Jumps

5-8 Strict Pull-ups

1 Max Effort Ring Support Hold

Mobilization:

Internal Shoulder Rotation x 1:30 per side

Bench Press (55×5 65×5 75×3 85×2 90×1 95×1 100-105×1)

Metcon (Time)

6 Ring Muscle Ups

12 Box Jump All the Way Overs 24/20

5 RMU

10 Box Jump All the Way Overs 24/20

4 RMU

8 Box Jump All the Way Overs 24/20

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