2/9/16 CrossFit WOD - Strongpoint CrossFit

2/9/16 CrossFit WOD

2/9/16 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

4 rounds:

15 seconds jumping jacks

15 seconds mountain climbers

15 seconds push ups

15 seconds sit ups

4 rounds:

15 seconds glute bridge

15 seconds rolling plank

15 seconds plank

15 seconds rolling plank

Mobility: smash party, banded OH

Maximum Effort

Push Jerk (Max Effort in 20 minutes)

Metcon

Handstand Push Up Helen (Time)

Three rounds for time of:

400m run

21 Kettlebell Swings

12 Handstand Push Ups
KB @ 1.5/1

Accessory Work

Close Grip Bench Press (5×[email protected]%+)

Shoulder Press (Max set @ 80%)

Bar Muscle-ups (3 max sets)

Strict Handstand Push Ups (5 max sets every other minute on the minute)

Cash Out

L-Sit (10 rounds of 10 seconds on, 20 seconds off)

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