April 21st, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

April 21st, 2016 CrossFit WOD

April 21st, 2016 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm-up

3 minutes cardio

Six rounds:

15 bird dog/side

2 rounds:

10 Front Squat (bar)

10 Arch/Hollow

Mobility: smash party, Oly Wall

Dynamic Effort

Speed Front Squat to Box + Band Tension (10×[email protected]% + Band Tension)

300+ Green, 299- Red

Metcon

Metcon (5 Rounds for reps)

Five three-minute rounds for reps of:

3 Front Squat (155/105)

6 Chest to Bar Pull Ups

9 Wall Ball
Rest one-minute between rounds

Accessory Work

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

Reverse Hypers (3×10)

Super set with GH Raise

Hollow Rocks (3×25)

Cash Out

Banded Good Mornings (100)

Note band size.

Extra Credit

10 minute push/pull AMRAP (AMRAP – Rounds and Reps)

10 minute AMRAP

25m sled push (135/90)

25m sled pull (135/90)
round = push & pull

rep = push only

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