December 10th, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

December 10th, 2016 CrossFit WOD

December 10th, 2016 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Three rounds:

2 Perfect Stretch

5 Hollow/Arch

10 Air Squats

Shooter’s Choice!

Skill

Kipping Pull Ups

Weightlifting

Weighted Pull-ups (15 minutes to build to a heavy single)

Metcon

Nicole (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
400m Run
Max Rep Pull-ups

Accessory Work

Deficit Handstand Push-ups (3×[email protected]″/4″)

Deficit Handstand Push-ups (1 max [email protected]″/4″)

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