08/07/2019

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 (3×3@ 93% )

The Tape (AMRAP – Rounds and Reps)

13 min amrap

6 pull ups (3 ring mu)

12 wall balls

*Emotm 5 deadlifts 225/155 (315/225)

Deadlifts do Not count towards rds & reps

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