CrossFit Manayunk – CrossFit
Metcon (No Measure)
Warm up
500 m row
10 PVC pass throughs
10 around the world left
10 around the world right
10 good mornings
3 rounds
15 sit ups
10 air squats
5 scap push ups
1x
10 groiners
10 kip starts
10 shoulder taps (high plank position, tap left shoulder, right shoulder = 1)
Straight into a minimum of 30 sec downward dog hold
Brick Hous No “E” (Time)
400 m run w med ball cash in
2 rounds
20 reps each
-med ball air squats (hold med ball at chest)
-OH Med ball lunge (1 step = 1 rep)
-med ball pull ups (med ball between feet) sub = med ball wall slams, 10 each side
-med ball sit ups (ball must tap front of you and behind you = 1)
-Med ball cleans
-Med ball KTE (ball is held in between feet, raise knees to elbows, kipping allowed) sub raise med ball with feet as high as comfortable)
-Med ball slams
-Med ball deficit push ups (ball under feet. Toes pointed onto ball, not flat against)
-Med ball burpee (balance on ball in plank position, chest touches ball instead of ground then ball must come over head on way up to finish movement) be careful with these as ball gets slippery!!
-Wall balls