06/20/2020

CrossFit Manayunk – CrossFit

Metcon (Time)

buy in 125 feet elevated frog pumps

then accumulate 7 minute glute bridge. each break 3 burpees

06/19/2020

CrossFit Manayunk – CrossFit

Bdown Chipper (Time)

100 dubs/line jumps

90 russian twist (l/r=1)

80 crunches(not full sit ups)

70 up downs

60 dips

50 table pull ups

40 alt crab kicks (l/r=1)

30 burpees

200 meter lunge walk or continues walkiing lunges for 5 minutes

06/18/2020

CrossFit Manayunk – CrossFit

Metcon (Time)

accumulate an 8 minute plank hold

every break stop and do 5 burpees

then accumulate and 8 minute wall sit and break stop and do 10 alt jumping lunges(l/r=1)

06/17/2020

CrossFit Manayunk – CrossFit

Metcon (Time)

50/40/30/20/10

squat jacks with alt hand to floor touch

anchored situps

1 min plank

06/16/2020

CrossFit Manayunk – CrossFit

Metcon (Time)

25 rds

4 burpees

8 heel elevated squats

12 jumping jacks

06/15/2020

CrossFit Manayunk – CrossFit

Metcon (Time)

25 rds

1 wall walk or 2 plank walk outs

5 push ups

10 mt climbers

06/13/2020

CrossFit Manayunk – CrossFit

Metcon (No Measure)

Every 2 minutes x 15 rds

20 air squat jumps

:20 sec bottom squat hold
explosive reps

06/12/2020

CrossFit Manayunk – CrossFit

Metcon (Time)

100 alt lunges (l/r=2)

90 dubs/line jumps

80 any object swings

70 leg scissors (l/r=1)

60 anchored sit ups

50 burpees

60 sit ups

70 leg scissors

80 swinga

90 dubs

100 alt lunges

06/11/2020

CrossFit Manayunk – CrossFit

Metcon (AMRAP – Reps)

6 rounds 1 min work

1. Mt climbers

2. Alt v-ups

3. Any object thrusters

4. Table rows

5. Walking rest

06/10/2020

CrossFit Manayunk – CrossFit

Metcon (AMRAP – Rounds and Reps)

30 min amrap

:15 handstand or pike hold

15 chair dips(weighted if possible)

15 goblet squats

15 box jump overs (clear object)