05/14/2019

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 @ 94%)

Metcon (No Measure)

Handstand Balance – Split to Stacked

Face like a frying pan (Time)

for time (9 min cap)

21-15-9

hang power clean 135/95-165/110-205/145

burpees over barbell


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