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)

06/09/2020

CrossFit Manayunk – CrossFit

Metcon (Time)

For time

10 rds

15 up downs

10 push ups

:30 plank

06/08/2020

CrossFit Manayunk – CrossFit

Metcon (AMRAP – Reps)

Every 2 minutes * 15 rds

:30 sec cardio of choice

1 min max reps of alt db snatch or kb swings

:30 rest
Goal hit same # each time