01/31/2019

CrossFit Manayunk – CrossFit

T2B Stretches #3 (No Measure)

3 rds

3rds

-Pike Drag Drill x 10 controlled reps

https://youtu.be/tUBUprDD9ww

-5 toes 2 kb on ground 3 seconds both ways (use kb as an anchor)

https://youtu.be/TtTVhMw1u1I

– 10 down dogs slow and controlled feel the stretch

https://youtu.be/v4My3uGfBeI

T2B Skill Work # 3 (Time)

3 rds

Perfect Kipping Beat Swing 20 reps

https://youtu.be/M1yMgw7DB2s

Support Holds Up/Around 10 reps l/r=1

https://youtu.be/ua7-BQjR_8Y

Strict t2b complex (scale with bar for back support) 5 reps

https://youtu.be/UwuDa8OvpX8

Spongeworthy (AMRAP – Rounds and Reps)

12 min AMRAP

7 burpees

2 rds of Cindy

4 squat cleans 155/105(225/155)


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