April 9th, 2016 CrossFit WOD - Strongpoint CrossFit

April 9th, 2016 CrossFit WOD

April 9th, 2016 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm-up

Two rounds:

200m run

75 single unders

25 double unders

Mobility: shooter’s choice!

Metcon

Metcon (Time)

In pairs, complete the following:

1-10 Hand Release Pushups

400m run relay

1-10 Pull Ups

1000 meter row

2-20 Wall Ball (20/14, 10’/9′)

300 Double Unders

2-20 Slam Ball (30/20)
This workout will be completed in a you go/I go format. Each partner will complete 1 HR pushup, then 2 and 2, 3 and 3… until 10 and 10. The rep scheme will work the same way for the 2-20 with each partner completing 2 reps, then 4 reps, then 6 reps… until 20 and 20.

Extra Credit

10 min AMRAP Sled Push & Run (AMRAP – Reps)

10 minute AMRAP

50m sled push (135/95)

100m run

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