under WOD

9/24/19 Training

CrossFit Newtown – CrossFit

Open Gym on Sunday 9-11 am

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

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

1 Attempt a Max Farmers Hold

with Kettlebells, Dumbbells,

and/or Plate Pinch