April 14th, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

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(904) 654-3383

  

April 14th, 2016 CrossFit WOD

April 14th, 2016 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm-up

Four rounds:

:15 Jumping Jacks

:15 Air Squats

:15 Mountain Climber

:15 Sit Up

Six rounds:

:15 McGill Crunch

Mobility: smash party, banded hip extension

Dynamic Effort

Speed Front Squat to Box + Band Tension (12×[email protected]% on :45)

300+ Green, 299- Red

Metcon

Metcon (Time)

Three rounds:

15 Calories

20 Pistols (alt.)

30 KB Snatch (15/arm, 1.5/1)

60 Double Unders
Modify pistols with front rack lunge (75/55)

Accessory Work

Speed Sumo Deadlift (8×[email protected]% + Band tension)

Reverse Hypers (4×10)

Glute-Ham Raises (4×12)

Superset with reverse hyper

Banded Hip Thrusts (100)

Note band size

Cash Out

L-Sit (3 max sets, rest :90)

Extra Credit

Metcon (3 Rounds for time)

3x500m row

Rest 3 minutes between efforts

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