4/7/20 Training

CrossFit Newtown – CrossFit

Warm-up

20 Spidermans

20 A-frame Toe Touches

20 Vertical Leaps

Strength

Odd Object Squats (10-10-10-10)

Must Hold object below Shoulders and above hips (bear hug)
Homemade Odd Object or KB/DB -

4 seconds to bottom, 1 second Pause, normal pace up

Metcon

Metcon (Time)

For Time:

150 Kettlebell Swings

*Every 2 Minutes until you finish, including the start, 16 Jumping Lunges
*Scales

-Substitute the KB for a DB swing or gallon jug

-Reducing volume of Kettlebell Swings (100, or 70)

-Substitute Lunge Steps for Jumping Lunges

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