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

12/18

CrossFit Manayunk – CrossFit

Metcon (Time)

100 Jumping Jacks

90 Russian Twists (L+R=1)

80 Air Squats

70 Up Downs

60 Chair Dips

50 Push-Ups

40 Alternating Crab Kicks

30 Burpees

20 devils press(use what you can)

10 Wall Walks

12/17

CrossFit Manayunk – CrossFit

Metcon (2 Rounds for time)

A.) For Time:

100 Burpees

*Every minute on the minute do 15 air squats

Time Cap: 18min. (Rest as needed between)

B.) For Time:

150 Air Squats

*Every minute on the minute do 5 Burpees

12/16

CrossFit Manayunk – CrossFit

Metcon (AMRAP – Rounds)

25 min amrap

400 m run

20 table pull ups or some type of row

30 goblet squats

:40 bottom squat hold

50 dubs

12/15

CrossFit Manayunk – CrossFit

()

Metcon (Time)

“Buy in”

50 jumping lunges (l/r=1)

Then

10min. Wall sit

“Re-Buy in”

100 sit ups

Then 10 min Plank

12/14

CrossFit Manayunk – CrossFit

Metcon (5 Rounds for reps)

5rds max reps

1 min max odd object jump overs

1 min max mt climbers

1 min max tuck jumps

1 min max toe touches (l/r=1)

1 min max walk outs

1 min rest

12/12

CrossFit Manayunk – CrossFit

Metcon (No Measure)

Every 4 minutes x 6 rds

20 alt lunges

25 kb swings (odd object)

30 anchored sit ups

35 second hollow hold

12/11

CrossFit Manayunk – CrossFit

()

Metcon (Time)

For time

4 rds

200 m run

50 dubs or line jumps

20 strict push up burpees

1 minute weighted wall sit(can be done in multiple sets)

12/10

CrossFit Manayunk – CrossFit

Metcon (No Measure)

Emotm for 25 minutes

1 wall walk

15 Plank jacks