12/21/2015 - Strongpoint CrossFit

12/21/2015

12/21/2015


Announcements

Don’t forget! Modified hours 12/24 (9-11 Open Gym only), no classes 12/25. We will resume regular class times on Saturday 12/26.

Strongpoint CrossFit – CrossFit

Warm-up

3 minutes cardio

7 Front Squats

10 Arch/Hollows (p-bar)

7 Front Squats

5 Strict Pull Ups

7 Front Squats

5 Kipping Pull Ups

Mobility:

Smash Party

Banded Squat Holds (4x :20)

Weightlifting

Front Squat (5-3-3-2-2-1-1-1-1)

Stiff Leg Deadlift (3×8)

Pistols (3 x 20. Rest :90 between efforts.)

L-Sit (Accumulate 3 minutes.)

Metcon

Metcon (Time)

Three rounds for time of:

400m run

15 Thrusters (115/75)

15 Pull Ups

Cash Out

Banded Hamstring Curls (1×100)

Note band size.

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