April 29th, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

April 29th, 2016 CrossFit WOD

April 29th, 2016 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm-up

Four rounds:

:15 Jumping Jacks

:15 Flutter Kicks

:15 HR Push Ups

:15 Arch/Hollow

Four rounds:

:15 Bird Dog

:15 Bird Dog

:15 Side Plank

:15 Side Plank

Mobility: smash party, shooter’s choice

Weightlifting

Bench Press (5×[email protected]% E3M)

Metcon

Nicole (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
400m Run
Max Rep Pull-ups

Chest to Bar Nicole (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

400 run

Max Rep Chest to Bar Pull Ups

Accessory Work

Weighted Pull-ups (5×[email protected]% E3M)

Handstand Walk (40 feet)

Wall Walk (x10 reps in place of HS Walk)

Shoulder Taps (4 Rounds for reps)

Cash Out

Plank (3 minutes)

Extra Credit

Sandbag/Farmer/Run AMRAP 10 (AMRAP – Rounds and Reps)

10 minute AMRAP

100m Sandbag Run (80/60)

100m Farmer Walk (90/70)

100m Run

There are no comments yet, but you can be the first



Leave a Reply