05/29/2019

CrossFit Manayunk – CrossFit

Back Squat Warm Up # 1 (No Measure)

1 time through

Toes 2 wall stretch 1 minute each side

Plate Squat x 1 minute

Squat Sit to Reach x 20

Groiners x 20 (10 per leg)

Quadruped Hydrants x 10 per leg, per direction

Cossack Squats x 20 (10 per leg)

Duck Walk x 20-40 steps (bodyweight or with weight overhead or in front)

Back Squat Waves #2 (6 Rounds for weight)

6 Reps @ 67%

3 Reps @ 72%

6 Reps @ 67%

3 Reps @ 77%

6 Reps @ 67%

3 Reps @ 82%
rest 2 minutes between sets

Commando 450 (3 Rounds for reps)

AMRAP 3:

15 Burpees

15 Hang power cleans 135/95(155/105)

rest 2 minutes

AMRAP 3:

15 Burpees

15 ohs S2OH

Rest 2 minutes

AMRAP 3:

15 Burpees

15 snatch


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