9/26/20 Training – PARTNER WOD!


CrossFit Newtown – CrossFit

9:00
Meeting ID: 254 557 154
https://zoom.us/j/254557154

Warm-up

2 Rounds

100m SA Farmers Carry (50m each arm)

5 T-Spine Rotations each side

5 Lateral Box Step Ups per side

8 Scap Pulls

Metcon

Metcon (Time)

METCON

400 Meter Team Atlas Stone or D-Ball Carry*

60/40 Calories on the Bike

60 Single DB Box Step Ups (24/20) (50/35)

60 STOH (95/63)

60 Toes Toe Bar

60 STOH

60 Box Step Ups

60/40 Calorie Bike

400 Meter Team Atlas Stone or D-Ball Carry

*Sandbag for an extra challenge
-32 Minute Time Cap

-If no partner, half the reps and DA Farmers Carry 200m

CFV

WARM UP

2 Rounds

100m SA Farmers Carry (50m each arm) (ideally lighter than the workout or switch frequently)

5 T-Spine Rotations each side

5 Cossacks Each Side

8 Scap Push Ups

VIRTUAL

200m Farmers or Front Rack Carry

600m Run

30 Step Ups with Object

30 SA Push Press

30 Sit Ups

30 SA Push Press

30 Step Ups with Object

600m Run

200m Farmers or Front Rack Carry

Facebook Twitter Email Pinterest

Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>