07/17/2019

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 (4×5 @ 85% )

The Chinese Restaurant (AMRAP – Rounds and Reps)

12 min amrap

20 russian kb swings 50/35 (70/50)

15 push ups (7 hspu)

10 pull ups ( 4 ring mu)


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