6/4/21


CrossFit Newtown – Zone

Zone WOD

ZONE 1:

5 min Easy Cardio +

1 min @ each 2x

1- Banded # Lateral Walk

2- Banded Deadbugs w/ Weight

3- Banded Plank Jacks

4- Banded Sumo Squats

5- Banded Ladders

5 Min Moderate Cardio +

1- Bench hop overs

2- Bench SA row + Birddog

3- Donkey kick on bench

4- Explosive Lateral Bench hop overs

5- Bench Side Plank

5 Min Hard Cardio

1-2 Switch Lunge + 1 Up Down

2- T Plank + Push up

3- Jump Rope

4- DB Pullover

5- DB Deadlift + Push Pre

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