1/6/2016 - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

1/6/2016

1/6/2016

Announcements

We are holding a Fight Gone Bad PR Challenge from 9:00-11:00 am on Saturday, January 16th. All ability levels welcome! Let’s crush some PRs!

Strongpoint CrossFit – CrossFit

Warm-up

3 minutes jump rope

-Make three attempts to do a double under if you don’t have them. Do 15 at the top of minute 2 and minute 3 if you do.

Three rounds:

5 Shoulder Press

5 Push Press

5 Broad Jumps

Dynamic Effort

Push Jerk (10×2 [email protected]% of 1 RM)

Accessory Work

Tate Press (Dumbbell) (3×12)

Dumbbell Rollback Extension (3×15)

Weighted Dip (3×5)

Back Extension (3×15, rest :90)

Metcon

Metcon (Time)

4 rounds for time of:

400m Run

50 Double Unders

Cash Out

Banded Tricep Pressdowns (1×100)

Note band color

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