3/6/20 Training

CrossFit Newtown – CrossFit

Open Gym with Coach Carrie from 9-11 am.

Warm-up

3 Rounds with a Partner (6:00 clock, 3

rounds of each movement)

P1: 40 second row

P2: 20 seconds of single unders followed by

a :20 plank

Skill Work

Rope Climb Skill

5 Seated Foot Locks

4 Foot Lock to stand

2 “as many pulls as possible” rope climbs

3620 (AMRAP – Reps)

AMRAP 20 Minutes

40/30 Calorie Row

2 Rope Climbs

30/20 Calorie Bike

2 Rope Climbs

100 Double Unders

2 Rope Climbs

Cash Out

5 x 10 V-Ups

Rest as needed

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