11/30/20 Training


CrossFit Newtown – Team Training

Warm-up

20 yds of each

Jog

High Knees

Butt Kicks

Shuffle

Karaoke

Backwards

Then:

20 Yds of Each

Spider Mans

Toy Soldier

Inchworms

Then:

5-10-5 Drill

4x each athlete

Skill Work

KB Swing

Rowing

Toes to bar/Knee raises

Metcon

1000 M Row

Then

3 rounds of

20 Swings

10 Toes to bar

Then

500 m row

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