April 8th, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

April 8th, 2016 CrossFit WOD

April 8th, 2016 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm-up

400m run

Butt Kicks (down and back)

High Knees (d&b)

Carioca (d&b)

High Skips (d&b)

Bear Crawl (d&b)

5 Inch Worms

6 Perfect Stretch

Mobility: smash party, posterior chain floss

Skill

Kettlebell Skillz!

1) Russian Swing

2) American Swing

3) Clean

4) Snatch

Metcon

Hansen (Time)

5 Rounds for time:

30 Kettlebell Swings, 70#

30 Burpees

30 GHD Sit-ups
In honor of Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan.
To learn more about Hansen click here
*AbMat Sit Ups

Accessory Work

Snatch (1 rep EMOM x 10 minutes)

Wall Walk (10 reps)

Shoulder Taps (4 Rounds for reps)

4 x 20 seconds on, 40 seconds off

https://www.youtube.com/watch?v=hEwlQdvTUy4&feature=youtu.be

Cash Out

Lateral Sled Drag (Time)

Drag the sled sideways
8×25 (4/side)

Relatively light weight

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