03/12/2019

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 (3*7 @ 80%)

no tempo

Metcon (No Measure)

Handstand walk practice

Metcon (No Measure)

Handstand walk practice

Behold! The Games of the ’84 Olympiad! (AMRAP – Reps)

13 min amrap

3/6/9/12/15….

Pull Ups(c2b)

push ups (hspu)

box jump overs 24/20


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