April 19th, 2017 New You WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

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April 19th, 2017 New You WOD

April 19th, 2017 New You WOD


Strongpoint CrossFit – New You

Warm Up and Mobility

Three minutes cardio:

Two rounds:

10 H2H KB Swings

10 Banded Good Mornings

10 Sit Ups

Smash Party, Post Chain Floss

Core

:20 High Plank

:20 Low Plank

:20 Side Plank

:20 Side Plank

:20 Low Plank

:20 High Plank

:20 Glute Bridge

:20 Single Leg Glute Bridge

:20 Single Leg Glute Bridge

:20 Glute Bridge

Weightlifting

Hang Power Clean (2 Reps EMOM 5)

Metcon

Metcon (3 Rounds for reps)

Three x Six-minutes rounds of:

200m run

3 Hang Power Cleans (35)

3 Kettlebell Swings (25)

3 Burpees

6 Hang Power Cleans

6 Kettlebell Swings

6 Burpees

9/9/9

12/12/12…

Continuing to add three reps per round until time expires.

Rest 1:30 between rounds.
*Please do not drop empty barbells or kettlebells. 🙂

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