09/05/2019

CrossFit Manayunk – CrossFit

Warm-up (No Measure)

Warmup

1 Round straight through

2 min bike 50% effort

2 min various free choice shoulder warmup

1 min bike 75% effort

20 straight leg situps

30 seconds bike 90% effort

Metcon (No Measure)

Spend 20 minutes working on:

*in this order

kicking up to the wall

holding handstand

hspu

strict hspu

handstand walking
if you are proficent at on emove to the next movement

Coachie Swedes Burnout (AMRAP – Rounds and Reps)

WOD – 20 min amrap

1 Dead lift 185/125

1 Squat Clean 185/125

1 Front Squat 185/125

4 Bar facing burpee jump overs

4 DB OH Lunges 35/25

4 DB Shoulder press 35/25

WOD part 2

At 20 min mark, complete

300 dubs for time

300 Dubs (Time)

300 dubs

Share