April 18th, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

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(904) 654-3383

  

April 18th, 2016 CrossFit WOD

April 18th, 2016 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm-up

Three minutes cardio

Three rounds:

8 KB Swings

8 Goblet Squats

Mobility: smash party, posterior chain floss

Maximum Effort

Deadlift (20 minutes to est. 1 RM)

Metcon

Metcon (Time)

Four rounds for time:

30 Kettlebell Swing (1.5/1)

20 KB Lunges (1.5/1)

10 Deadlift (225/155)

Accessory Work

Camber Bar Back Squat (5 sets to work to 5 RM for day)

Glute Ham Raise (3×15 + band)

GHD Situps (3×25)

Cash Out

Banded Hamstring Curls (1×100)

Note band size.

Extra Credit

Metcon (AMRAP – Rounds and Reps)

8 minute AMRAP

7 Pull Ups

14 Push Ups

21 Air Squats

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