05/04/20 Training

CrossFit Newtown – CrossFit

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

9:30
Meeting ID: 6883223422 https://us04web.zoom.us/j/6883223422

11AM
Meeting ID 2360688153 PW:686936 https://us02web.zoom.us/j/2360688153?pwd=K29pZnRZUDIvLzE0WWRhY3U4T0hWdz09

4:30
Meeting ID: 5127531151 https://us02web.zoom.us/j/5127531151

5:30
Meeting ID: 5127531151 https://us02web.zoom.us/j/5127531151

Warm-up

1:00 Per Side, Wrist Stretch

then

6 Rounds

:40 on/:20 off

Plate or Line Hops

then

2 Rounds

20 Leg Swings

100m Run

Metcon

Metcon (No Measure)

7 Rounds

200m Run

1:00 Minute Unbroken Handstand Hold*

Rest 3 Minutes between rounds

*For every second you are short of a full 60-second hold, perform

that many burpees before starting your rest, once the burpees are

complete, the rest period starts.
*Scaling

- Fewer Rounds

- Perform Plank or other Handstand Variation

- Sub 200m for 1 minute of Running for 1 Minute Jumping Rope or Jumping Jacks

Optional Strength Work

WARM UP:

3 Sets

10 Spiderman Lunges

10 Squats

10 Cossack Squats

LIFT:

Back Squat

5×5 at 75% of 1RM

ACCESSORY:

Back Rack Reverse Lunge

10-10-10-10 (5 per leg)

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