August 31st, 2016 CrossFit WOD - Strongpoint CrossFit

August 31st, 2016 CrossFit WOD

August 31st, 2016 CrossFit WOD

Announcements

Strongpoint will be running modified hours on Labor Day (Monday, September 5th). We will have classes at 8 & 9 am with an Open Gym period from 10-12.

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

3 minutes cardio

Two rounds:

5 Shoulder Press

10 Sit Ups

:15 Handstand Hold

*Hang onto your AbMat

Smash Party, Banded Shoulder Complex

Weightlifting

Push Jerk (7×[email protected]%+ E2M)

Metcon

70-60-50-40-30 Down (Time)

70 Burpees

60 Sit Ups

50 Kettlebell Swings (1.5/1)

40 Pull Ups

30 Handstand Pushups
20 minute cap. Scale to 60-50-40-30-20 or 50-40-30-20-10

Accessory Work

Shoulder Press (7×[email protected]% E2M)

Weighted Pull-ups (6×2)

Pendlay Row (6×2)

Russian Kettlebell Swing (10 reps EMOM 5 AHAP)

Cash Out

Band Pull Aparts (1×50)

Note band size

Extra Credit

Metcon (6 Rounds for distance)

6 rounds of:

3 minute run (meters)

Rest :45 between rounds
Try to hold pace within 20-30 meters each interval.

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