05/21/2019

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 (6*1 @ 97%)

Metcon (No Measure)

Handstand 90 degree Hover

Kel Varsen (Time)

For time (14 min cap)

50 back squats 225/155 (go from rack if rack space available)

starting at go emotm do 5 burpees


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