2/10/2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

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2/10/2016 CrossFit WOD

2/10/2016 CrossFit WOD

Announcements

We are hosting two Bring-a-Friend Days this week on Wednesday, 2/10, and Saturday, 2/13.

Strongpoint CrossFit – CrossFit

Warm-up

400m run

Two rounds:

10 Hand Release Push Ups

10 Sit Ups

10 Air Squats

Mobility: smash party & stretch

Skill

Rowing

Pull Up

Metcon

Tabata This! (5 Rounds for reps)

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. Post Tabata score for each exercise as Reps and total those for final score as Total Reps.

E.G., 10, 22, 9, 15, 15 = 71

Cash Out

Plank (Accumulate 3 minutes in plank)

Extra Credit

400m KB Farmer Walk (KB – 70/55) (Time)

400m KB Farmer Walk (70/55)
2xKB

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