4/28/20 Training


CrossFit Newtown – CrossFit

6AM
Meeting ID: 5127531151
https://us02web.zoom.us/j/5127531151

9:30
Meeting ID 2360688153 PW:686936
https://us02web.zoom.us/j/2360688153?pwd=K29pZnRZUDIvLzE0WWRhY3U4T0hWdz09

11AM
Meeting ID: 6883223422
https://us04web.zoom.us/j/6883223422

4:30
Meeting ID: 6883223422
https://us04web.zoom.us/j/6883223422

5:30
Meeting ID: 6883223422
https://us04web.zoom.us/j/6883223422

Warm-up

2 Rounds

50 Jumping Jacks

20 DB Bent Over Rows

10 DB or KB Suitcase Deadlifts

then

2:00 Per Side, Calf/Achilles Smash

Strength

Single Leg Romanian Deadlift (8-8-8)

3×8 Single Leg RDL’s each side – 3 seconds to bottom and quick up

Metcon

Metcon (No Measure)

7 Minute AMRAP

Run as far as you can (3:30 Out, 3:30 Back)

or

As many Burpees as you can

Rest 4 Minutes

7 Minute ARMAP

10 Goblet Thrusters

10 KB/DB SDLHP
*Scaling

-Reduce the time of each AMRAP

-Thrusters and SDHP can be done single arm or double arm and can be done with a jug, DB, KB, or BB

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