12/22/2015 - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

12/22/2015

12/22/2015


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

Three rounds:

5 Clapping Push Ups

10 Broad Jumps

10 Sit Ups

Mobility:

Smash Party

Shoulder Complex (Lateral Opener, Banded OH, Cross-body)

Weightlifting

Close Grip Bench Press (5-3-3-2-2-1-1-1-1)

Wide Grip Bench Press

Tate Press (Dumbbell)

Dumbbell Row – Single Arm

Barbell Row – Underhand Grip

Metcon

Metcon (AMRAP – Reps)

Five 3-minute periods to complete as many rounds and reps as possible of:

6 Dumbbell Snatch (70/55)

9 Hand Release Push Ups

12 Sit Ups

*Rest one minute between each round.

Cash Out

Banded Tricep Pressdowns

Note band color

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