12/3/19 Training

CrossFit Newtown – CrossFit

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

Warm-up

1:00 Squat Hold

15 Burpees

1:00 Squat Hold

15 Air Squats

1:00 Squat Hold

15 Empty Bar Jump Squats

Mobility/Activation

4-way Glute Warm-up with Band x20 Each Direction

Back Squat (2-2-2-1-1-1-1 )

Skill Work

2×3 Pause Push Jerks, add weight each set

12319 (Time)

3 Rounds

12/8 Calorie Bike

12 Shoulder to Overhead 155/105lbs

*15/12 Calorie Row

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