07/15/2020

CrossFit Manayunk – CrossFit

Metcon (No Measure)

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

07/14/2020

CrossFit Manayunk – CrossFit

Metcon (No Measure)

2 Rounds For Quality:

• 50 Elevated Heel Air Squats

• 50 Table Pull-Ups

• 50 Seated Knee To Chest

• 50 Glute Bridges

• 50 alt reverse lunges

• 50 Chair Dips

All movements are to have a controlled negative tempo

07/13/2020

CrossFit Manayunk – CrossFit

Metcon (No Measure)

3min. AMRAP:

• 8 Mountain Climbers

• 8 Push-Ups

• 8 Hollow Rocks

• 8 Russian Twists

Rest 1min.

Repeat for 7 Total Rounds.

(27 min. total) Left + Right = 1

rep on russian twists
go for quality controlled reps

07/10/2020

CrossFit Manayunk – CrossFit

Metcon (Time)

for time

100 jumping jacks

90 heel elevated air squat(close stance) (use a book or weighted plate)

80 chair knee ins

70 glute bridges

:60 hollow hold

50 burpees

:60 hollow hold

70 glute bridges

80 chair kneeins

90 heelelevated squats

100 jumoin gjacks

07/09/2020

CrossFit Manayunk – CrossFit

Metcon (5 Rounds for reps)

5 rds

1min. of Bear Squats

1min. of Straight Leg Sit-Ups

1min. of High Knees

1min. of Sumo Stance Air Squats

1min. of Up Down With A Double Shot

1min. of Rest

07/08/2020

CrossFit Manayunk – CrossFit

Metcon (Time)

40sec. of Work

20sec. of Rest

Until you finish…

50 Rounds Of:

1 Burpee

2 Air Squat jumps

3 table pull ups/rows

4 tuck jumps

07/07/2020

CrossFit Manayunk – CrossFit

Metcon (No Measure)

For Time:

50-40-30-20-10

Feet Elevated Dips Off The Floor

Split squats Off The Chair (L+R=2)**(do all reps on one leg thenswitch)

Feet Elevated Sit-Ups (Feet on chair)

** On the Split Squats there is a 30X0 Tempo! (3 seconds down, 0sec at the bottom, explode up, 0sec. at the top, 3 sec. back down)
not for time but quality

07/06/2020

CrossFit Manayunk – CrossFit

Metcon (Time)

100 Shoulder Taps (L+R=2)

3 Wall Walks or 6 pike walk outs

100 Elevated Glute Bridges

3 Wall Walks

100 Lateral Lunges (L+R=2)

3 Wall Walks

100 Shoot Throughs (use 2 chairs)

3 Wall Walks

07/04/2020

CrossFit Manayunk – CrossFit

Metcon (Time)

15 rds

2 feet elevated pike push up + toe tap + shoulder tap

20 feet elevated frog pumps
don’t rush movements

07/03/2020

CrossFit Manayunk – CrossFit

Metcon (Time)

For time

4 rds

100 m run

20 burpees

30 deadlifts

40 up downs

50 dubs