02/12/2019

CrossFit Manayunk – CrossFit

Warm Up # 20 (bands all here) (No Measure)

3 rds

Band Front rack stretch :30 each side https://youtu.be/IYXQeI6jmtc

Banded ankle dorsiflexion :30 each side https://youtu.be/ILSbK8RnGdI

15 goblet squats then :30 sec bottom squat hold

Front Squat (5*5 @ 75%)

2111 tempo

hold perfect tempo

Metcon (No Measure)

4*10 total handstand step ups

https://youtu.be/aZ2E5jVpxEo

scaled version

https://youtu.be/XZMA8fg0GuA

Metcon (No Measure)

4*10 total handstand step ups

https://youtu.be/aZ2E5jVpxEo

scaled version

https://youtu.be/XZMA8fg0GuA

Heres to feeling Good ALL the time…. (5 Rounds for reps)

5 rds

1 min max thrusters 95/65

1 min max t2b

1 min rest


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