06/01/2020
CrossFit Manayunk – CrossFit
Metcon (Time)
50 rds for time
1 stirct burpee
1 air squat
1 jumping jack
1 reverse lunge(l/r)
1 handstand hold (3 sec)
50 rds for time
1 stirct burpee
1 air squat
1 jumping jack
1 reverse lunge(l/r)
1 handstand hold (3 sec)
AMRAP x 12 MINUTES
8/8 Single Arm Russian Kettlebell (odd object)Swings
8 KB Alt. Step-ups (Goblet Hold)
8 Sit-ups
-REST 2:00-
AMRAP x 12 MINUTES
8 – 2 Arm Russian Kettlebell Swings
8 KB Alt reverse lunges (Goblet Hold)
8 Sit-ups
20 toes 2 hands
40 chair dips
20 toes 2 hands
60 sit ups
40 dips
20 toes 2 hands
80 jumping lunges
60 situps
40 dips
20 toes 2 hands
100 small box jump overs(must clear object)
80 jumping lunges
60 sit ups
40 dips
20 toes 2 hands
every 2 minutes x 15 rds
:45 seconds of cardio of choice then 10 db clean+strict press
quality work on controling heart rate if need to drop cardio to 30 seconds
25 Rounds:
20 Seconds Max Sit-ups
10 Seconds Hollow Hold
20 Seconds Max Glute Bridges
10 Seconds Glute Bridge Hold
for quality
5 rds
30 Seconds Max Double Dumbbell Rows
30 Seconds Rest
30 Seconds Max Double Dumbbell Romanian Deadlifts
30 Seconds Rest
30 seconds max db curls
30 sec rest
30 sec max db
30 sec rest
for quality
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
3 rds for time
40 burpees
40 toes 2 hands(push up position jump toes to hands)
40 sit ups
40 push ups
every 60sec for 20 minutes
1 wall walk or pike walk in
15 shoulder taps( from push up position) l/r=1
for time
10 rds
30 mt climbers (l/r=1)
20 air squats
10
heavy odd object swings
