April 16th, 2016 CrossFit WOD
Strongpoint CrossFit – CrossFit
3 minutes cardio
Hand Release Pushup
AbMat Sit Up
:30 second handstand hold (toes to wall)
Mobility: smash party, bando shoulder complex
Wide Grip Bench Press (Max in 18 minutes)
Five rounds for time:
5 Bar Muscle Ups
10 Handstand Push Ups
15 Box Jumps
Modify bar muscle ups with 1:1 jumping or banded or 2:1 Chest to Bar Pull Up
Push Jerk (3×5 EOMOM @ 80%+)
Bench Press – 3 Board (3×6 close grip)
Quick pause on board before pressing out.
Strict Muscle Up (7×1 on :45 interval)
*No swing or kip
Sandbag/Farmer/Run AMRAP 10 (AMRAP – Rounds and Reps)
10 minute AMRAP
100m Sandbag Run (80/60)
100m Farmer Walk (90/70)
Each complete round of SB/FW/Run = 1 roun.
Each 100m = 1 rep.