December 27th, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

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December 27th, 2016 CrossFit WOD

December 27th, 2016 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Three rounds:

5 Knees to Elbow

10 Pushups

15 Air Squats

Smash Party, Post Chain Floss

Skill

Kettlebell Swing

*Review movements

Metcon

Metcon (Time)

Partner Workout!

1-10 repetitions of:

Kettlebell Swing (1.5/1)

Pushup

Sit Up

Ball Slam (30/20)
You go/I go format. Partner 1 completes one KBS, Partner 2 completes one, Partner 1 completes two, Partner 2 completes two… continuing to add one rep per round until all reps are completed by both partners.

Accessory Work

Shoulder Complex: 1 Shoulder Press + 2 Push Press + 3 Push Jerk (5×1 (1+2+3)@50% of CJ Max)

Muscle Up Complex

1 Strict Muscle Up

3 Kipping Muscle Ups

5 Ring Dips

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