CrossFit Newtown – CrossFit
6AM
Meeting ID: 254 557 154
https://zoom.us/j/254557154
5:30
Meeting ID: 6883223422
https://us04web.zoom.us/j/6883223422
Warm-up
2 Steady Rounds
15 Empty Bar RDLs
15 Empty Bar Presses
:30 Hanging L-Sit
Mobility: Pigeon 1:30 per leg
Deadlift (7-7-7-7-7)
Overhand Grip
No bailing/No Bouncing
Metcon (Time)
2 Rounds
25 DB Deadlifts 50/35lbs
20 DB Hang Power Cleans 50/35lbs
15 Push Presses 50/35lbs
*Two DB’s
* Try KBs if proficient on Double KB Swing and Clean Movement
CFV
WARM UP
Run 200m
20 Spidermans
20 Squat Jumps
Then
Mobility:
1 Minute Calf Stretch each side
METCON
20 Minute AMRAP
200 Meter Run
3 Box Jumps
3 DB Power Cleans
200 Meter Run
6 Box Jumps
6 DB Power Cleans
200 Meter Run
9 Box Jumps
9 DB Power Cleans..
*Add 3 Box Jumps and 3 DB Cleans each round
11 Friends Ln #111
Newtown, PA 18940
215-650-7421