12/31

CrossFit Manayunk – CrossFit

Metcon (No Measure)

Every 60sec. For 3 Rounds:

5 Burpees

5 Air Squats

5 v ups

Immediately into;

Every 60sec. For 3 Rounds:

6 Burpees

6 Air Squats

6 v ups

Immediately into;

Every 60sec. For 3 Rounds:

7 Burpees

7 Air Squats

7 v ups

*Keep Adding 1 Rep Every 3 Rounds Until You Eventually Fail

If you fail before 21 min start over at 5 then continue back ups

12/30

CrossFit Manayunk – CrossFit

Metcon (Time)

75 Rounds Of:

1 Burpee

2 Air Squats

3 Push-Ups

4 Lunges(l/r=2)

12/29

CrossFit Manayunk – CrossFit

Metcon (Time)

30sec. of Plank

immediately into;

30sec. of Max Toe Taps (To a 12″ Height)

**Continue until you reach 200 Toe Taps (L+R=2 reps)

Go immediately into;

30sec. of Plank

immediately into;

30sec. of Max Squat Jacks

**Continue until you reach 100 Squat Jacks

12/28

CrossFit Manayunk – CrossFit

Metcon (Time)

Foe time

100 Shoulder Taps (L+R=2)

10 Wall Walks

100 Elevated Glute Bridges

10 Wall Walks

100 Lateral Lunges (L+R=1)

10 Wall Walks

12/26

CrossFit Manayunk – CrossFit

Need a chair (Time)

For Time:

50-40-30-20-10

Feet Elevated Dips Off The Floor

Split Lunges Off The Chair (L+R=2)**

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)

12/24

CrossFit Manayunk – CrossFit

Metcon (Time)

10 Burpees

10 Burpees

20 Lateral Lunges (L+R=2)

10 Burpees

20 Lateral Lunges

40 Sit-Ups

10 Burpees

20 Lateral Lunges

40 Sit-Ups

60sec. Plank

80 Russian Twists (L+R=1)

10 Burpees

20 Lateral Lunges

40 Sit-Ups

60sec. Plank

80 Russian Twists

120 Reverse Lunges (L+R=2)

12/23

CrossFit Manayunk – CrossFit

Metcon (Time)

2 Rounds For Time and Quality:

50 Elevated Heel Air Squats

50 Table Pull-Ups or rows

50 Seated Knee To Chest (controlled)

50 Glute Bridges(2 sec squeeze at top of each)

50 2 second down sumo squats

50 Chair Dips

12/22

CrossFit Manayunk – CrossFit

Metcon (Time)

Foe time

30 rds

1 wall walk

3 push ups

5 Squat jumps

12/21

CrossFit Manayunk – CrossFit

Metcon (No Measure)

Every 60sec. complete 1 Round of:

6 Push-Ups

6 Up-Downs

6 Bodyweight Lunges(l/r=1)

30 minutes if too easy up reps to 8 or 10

12/19

CrossFit Manayunk – CrossFit

Metcon (Time)

For Time:

100 Jumping Jacks

90 Second Plank

80 frog pumps

70 Russian Twists

60 Second Wall Sit

50 Sit-Ups

40 Lateral Lunges

30 Chair Dips

20 box jump overs

10 Burpees

20 box jump overs

30 Chair Dips

40 Lateral Lunges

50 Sit-Ups

60 Second Wall Sit

70 Russian Twists

80 frog pumps

90 Second Plank

100 Jumping Jacks