12/1/2020
CrossFit Manayunk – CrossFit
Metcon (No Measure)
Emotm x 10
1. 10 push ups(5 hspu)
2. 15 odd object curls
3. 3 wall walks
4. 50 dubs or line jumps
Emotm x 10
1. 10 push ups(5 hspu)
2. 15 odd object curls
3. 3 wall walks
4. 50 dubs or line jumps
10×2
1 set is with kb/db/odd object
4 Left single arm
deadlifts
hang cleans
front squats
strict press
repeat
then
4 right single arm
deadlifts
hang cleans
front squats
strict press
Accumlate throught the day 6 minutes of hollow hold
for time
100 hello dollies
90 leg scissors(l/r=1)
80 sit ups
70 mt climbers (l/r=1)
60 v-ups
50 burpees