06/12/2019

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 # 4 (6 Rounds for weight)

6 Reps @ 72%

3 Reps @ 77%

6 Reps @ 74%

3 Reps @ 81%

6 Reps @ 76%

3 Reps @ 86%
rest 2 minutes between sets

190413 (Time)

5 rds for time (14 min cap)

9 deadlifts 135/95

5 squat cleans

3 thrusters

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