1/8/2016 - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

1/8/2016

1/8/2016

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

Three minutes cardio

Two rounds of:

5 Strict Pull Ups

10 Push Ups

10 Walking Lunges

Mobility: Smash Party, Lateral Opener

Metcon

Lynne (AMRAP – Reps)

5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups
*This workout will run on a 35 minute continuously running clock (7 minutes/round).

**Scale to something where you can get a minimum of 6-8 reps/exercise/round.

***Push yourself! These should be

max efforts. But don’t push so hard you fall off the pull up bar onto your head.

****70% body weight is Rx for women.

Accessory Work

Dumbbell Overhead Press – Seated (3×12)

Dumbbell Row – Single Arm (3×12)

Reverse Band Pull Up (3×6)

Note band size.

McGill Crunch (10×10 seconds)

Cash Out

1000m Row (Time)

Max Effort 1000m Row

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