01/29/2019

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)

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 (5*5 @ 70%)

32X1 tempo

hold perfect tempo

Metcon (No Measure)

4*:30-:45 sec box handstand walk drill

https://youtu.be/g6iTL1Sa89w

Metcon (No Measure)

4*:30-:45 sec box handstand walk drill

https://youtu.be/g6iTL1Sa89w

Joy Boy (3 Rounds for reps)

3 rds for max reps

1 min max front squats 135/95(165/115)

1 min max s2oh

1 min max toes 2 bar

1 min rest

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