12/30/2015 - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

12/30/2015

12/30/2015


Announcements

Modified Hours this week! We will be running “New Years Eva” at 9:00 & 10:00 am only on 12/31 and open gym from 12:00-2:00 pm only on 1/1. We will resume regular class times on Saturday 1/2.

Please contact Ryan if you are a travelling CrossFitter and want to drop in to a class. (904) 654-3383

Strongpoint CrossFit – CrossFit

Warm-up

Three minutes cardio

10 Step Ups

10 Shoulder Press (BB)

10 Step Ups

10 Push Press (BB)

Mobility: Smash Party, Banded Overhead

Maximum Effort

Push Press (Max Effort in 20 minutes)

Accessory Work

Close Grip Bench Press (3×8)

Bamboo Bar Bench (3×15)

Add 1+ kettlebell to each side

Band Pull Aparts (Superset with Bamboo Bar)

Note band size

GHD Situps (3×25)

Metcon

Metcon (AMRAP – Reps)

AMRAP 7

7 Shoulder to Overhead (125/85)

7 Burpee Box Overs

Cash Out

10 x 10 second Bird Dog (5 each side)

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