WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

5 Inch Worms

6 Perfect Stretch

10 Sumo Stance Air Squats

10 Sumo Stance Good Morning

10 Squat Stance Air Squats

10 Squat Stance Good Morning

10 Close Stance Air Squats

10 Close Stance Good Morning

Smash Party, Squat Holds

Weightlifting

Back Squat (3×10@60-65%+ E4M)

Target 5-10# increase from last week.

Metcon

Metcon (Time)

1-10

Front Squat (115/80)

30 Double Unders after each round of squats

Accessory Work

Close Grip Bench Press (3×8)

Pause Deadlift (at knee) (3×5@70%)

2 second pause at knee

Wall Ball (5×10)

Russian Kettlebell Swing (5×10)

SS with Wall Ball

Extra Credit

Metcon (Time)

200m Walking Lunges

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