04/16/2019

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*2 @ 88%)

1211 tempo

Metcon (No Measure)

High Band Handstand practice

Chicken Wing Shoulder Blades (AMRAP – Rounds and Reps)

11 min amrap

5 burpees

7 thrusters 135/95


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