April 4th, 2016 CrossFit WOD - Strongpoint CrossFit

April 4th, 2016 CrossFit WOD

April 4th, 2016 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm-up

Four rounds:

:15 jumping jacks

:15 mountain climber

:15 snatch grip push press

:15 overhead squat

Four rounds:

:15 bird dog

:15 bird dog

:15 side plank

:15 side plank

Mobility: smash party/keg, 4x:20 supported squat hold

Maximum Effort

Overhead Squat (20 min to ME single)

Metcon

Metcon (Time)

7 rounds for time:

7 Overhead Squat (115/75)

7 Toes to Bar

Accessory Work

Back Squat (max reps in 60 seconds at 55%)

Overhead Lunge (3×12)

Glute-Ham Raises (3×18)

Cash Out

Banded Crunches (100 middle, 50/side)

Note band size.

Extra Credit

Metcon (Time)

400m sled drag 180/135

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