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 # 6 (6 Rounds for weight)
5 Reps @ 77%
3 Reps @ 82%
5 Reps @ 80%
3 Reps @ 85%
5 Reps @ 82%
3 Reps @ 90%
rest 2 minutes between sets
The Jacket (AMRAP – Rounds and Reps)
13 min amrap
40 dubs
2 ddb deadlifts 50/35
2 ddb hang power cleans
2 ddb squats
each round ddb reps go up by 2
