August 20th, 2016 CrossFit WOD - Strongpoint CrossFit

August 20th, 2016 CrossFit WOD

August 20th, 2016 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Two rounds:

2 Perfect Stretch

3 Inch Worms

5 Arch Hollow

10 Walking Lunges

Shooter’s choice!

Skill

Rope Climb!

Metcon

White (Time)

5 Rounds for time of:

3 Rope Climbs, 15′

10 Toes-To-Bar

21 Walking Lunge Steps (45# plate overhead)

400m run
In honor of U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, died on October 22, 2011
To learn more about White click here
40 minute cap. Scale to 3-4 rounds, 1-2 rope climbs, weight, etc.

Accessory Work

Deficit Handstand Push-ups (5 max sets. Rest 2 minutes.)

4″/3″

Atlas Stone GTS (5×5)

Ground to Shoulder

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