02/07/2019

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 #4 (4 Rounds for reps)

4 rds

12 toes 2 Ring (straight leg)

Hollow body seal walks down

:20 sec Hanging flutter kicks or knee ups

Hollow body seal walks back

I sent 16 of my own men to the Latrines that night…. (Time)

3 rds for time (13 min cap)

15 box jump overs 30/24

10 1 arm hang kb clean left 50/35(70/50)

10 1 arm hang kb clean right

5 1 arm kb thrusters left

5 1 arm kb thrusters right

15 burpees


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