01/08/2019

CrossFit Manayunk – CrossFit

Warm Up # 15 (Squatty Potty) (No Measure)

3 rds

10 lateral banded steps (band ankles)

10 banded goblets squats (band knees)

:30 d ball ankle stretch (feet together)

Front Squat (8*2 @ 70%)

32X1 tempo

hold perfect tempo

Metcon (No Measure)

4*:30 wall facing handstand hold (perfect hollow)

RX+ 10 shoulder taps again must maintain good positions
keep legs on ground

Lobster Bisk (Time)

5 rds for time (10 min cap)

10 alt hang db squat snatch 50/35

30 dubs

1 squat clean 155/105 (245/170)


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