CrossFit Newtown – CrossFit
Open Gym on Sunday 9-11 am
Warm-up
10 Leg Swings Per Leg, Per Direction, Then:
1) Reverse Tabata: Lateral 5 yard Shuttle*
2) Regular Tabata: Dead Hang From a Pull Up Bar
Mobilization: Calf/Achilles smash, 1:30 per leg
Metcon (AMRAP – Reps)
Alternating Every 4:00 for 24:00
a) 400m Run into Max reps Strict
Pull Ups
b) 400m Run into Max reps
Strict Handstand Push Ups
Carries
1 Attempt a Max Farmers Hold
with Kettlebells, Dumbbells,
and/or Plate Pinch
11 Friends Ln #111
Newtown, PA 18940
215-650-7421