April 7th, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

April 7th, 2016 CrossFit WOD

April 7th, 2016 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm-up

3 minutes cardio

20 Air Squats

20 Kettlebell Swings

20 Overhead Squats

Mobility: smash party, couch stretch

Dynamic Effort

Speed Front Squat to Box + Band Tension

300+ Green, 299- Red
12×[email protected]

% on :45

Metcon

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

Accessory Work

Speed Sumo Deadlift (8×[email protected]% + band tension)

Reverse Hypers (4×12)

Banded Hip Thrusts (1×75)

Note band size

Cash Out

Hollow Rocks (3×25)

Extra Credit

Metcon (2 Rounds for time)

2x750m row

Rest 3 minutes between efforts

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