April 13th, 2016 CrossFit WOD - Strongpoint CrossFit

April 13th, 2016 CrossFit WOD

April 13th, 2016 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm-up

200m run

Dynamic Warm Up:

Tin Soldiers (down)

Burpee Broad Jump (back)

High Knees (d&b)

Butt Kicks (d&b)

Carioca (d&b)

Side Shuffle (d&b)

Bear Crawl (d&b)

Stiff Leg Bear Crawl (d&b)

Mobility: shooter’s choice

Weightlifting

Bench Press (20 minutes to est. 1 RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 15 minutes of:

200m run

15 Burpees

15 Pull Ups
Run = 1 rep

Accessory Work

Weighted Pull-ups (7×[email protected]% E2M)

Strict & Kipping HSPU (2 sets/rest 3 minutes between sets)

Complete one max set strict and then continue with as many kipping as possible
Four scores:

Strict 1, Kipping 1

Strict 2, Kipping 2

Rope Climb (1 E:30 x 10 rounds)

Landmine (1×100)

Cash Out

Weighted Plank (3 minutes)

Add a plate or two!

Extra Credit

Metcon (Time)

10-1 Medball Over the Shoulder (80/50)

50′ Farmer Walk each round (150/100 per hand)

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