CrossFit Newtown – CrossFit
9:00
Meeting ID: 254 557 154
https://zoom.us/j/254557154
Warm-up
Warm-Up
4 Rounds
5 Sumo Inchworms
5 Single Leg Glute Bridge – R
5 Suitcase Deadlift – R
:20 Hollow Hold (Ground)
5 Suitcase Deadlift – L
5 Single Leg Glute Bridge – L
Mobility:
Hip Opener 1:30 per side
Skill Work
Standing Lumbo Pelvic Flexion:
Skill Work
Empty Bar Work 6 slow reps (positons)
Sumo Deadlift
Conventional Deadlift
Every 2:30 minutes x 4 sets
Athletes should increase weight each round to a working weight
6 Touch and Go deadlifts + :20 HS Hold or Pike on Floor
6 TNG Deadlifts + 3 Kick ups + Slow negative or 3 Negatives with Pike from Floor
6 TNG Deadlifts + 2 Kick ups + Knees Down + Butt
Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
CFV
WARM UP
2 Rounds
1 Minute Run
8 Lateral Leg Swings each side
8 Yoga Push Ups
8 Bird Dogs
METCON
5 Rounds
:45 Bear Crawl (10ft increments if possible)
:45 Burpees
:45 Lateral Shuffle (10M back and forth)
:45 Mountain Climbers
Rest :15 after each exercise
11 Friends Ln #111
Newtown, PA 18940
215-650-7421