April 20th, 2016 CrossFit WOD - Strongpoint CrossFit

April 20th, 2016 CrossFit WOD

April 20th, 2016 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm-up

400m run

High Knees (down & back)

Butt Kicks (d&b)

Carioca (d&b)

High Skips (d&b)

Tin Soldiers (d&b)

Bear Crawl (d&b)

20 Step Ups (alt)

Mobility: shooters choice

Skill

Review Movements:

Box Jump

Slam Ball

AbMat Sit Up

Metcon

Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP

200m run

12 Box Jumps

12 Slam Ball (30/20)

12 AbMat Sit Ups
Run = 1

Accessory Work

Power Clean + Front Squat + Clean (10×1 complex on 1:30 interval)

Clean (10×1 @ 90% of complex on :30 interval)

GHD Oblique Crunch (3×12/side)

Cash Out

Plank on Rings (3 minutes)

Set rings 1-2″ off floor, rotate wrists forward and plank

Extra Credit

Metcon (Time)

Lateral Sled Drags

8×25 (4/side)

90/60

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