04/09/2019

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 (8*1@ 88%)

2211 tempo

Metcon (No Measure)

High Band Handstand practice

Male Mammal (AMRAP – Reps)

11 min amrap

buy in 100 dubs

21 deadlifts 155/105

10 burpees

15 deadlifts 225/155

15 burpees over barbell

9 deadlifts 315/225

20 burpee box jump overs 24/20

max deads @ 365/255


Share