06/26/2019

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 # 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


Share