08/14/2019

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 (3×2@ 96% )

The Alternate Side (Time)

for time (14 min cap)

50 1 arm overhead alt db lunges

40 wall balls

30 pull ups (15 bar mu)

20 squat cleans 185/120


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