1/4/2016 - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

1/4/2016

1/4/2016


Announcements

Happy New Year! We are looking forward to another great year for the Strongpoint community in 2016!

Strongpoint CrossFit – CrossFit

Warm-up

3 minutes cardio

Two rounds:

2 Perfect Stretch

3 Inch Worms

10 Kettlebell Swings

:30 handstand hold

Mobility: Smash Party, Posterior Change Floss

Maximum Effort

Deadlift (20 minutes to max)

Accessory Work

Front Squat (3×[email protected]%+)

Overhead Lunge (3×12(6 each leg))

Good Mornings (3×8)

Glute Ham Raise (3×15 + Band Tension)

L-Sit (3 max sets, rest :90)

Metcon

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

Cash Out

Banded Hamstring Curls (1×100. Break into sets as necessary.)

Note band size.

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