December 29th, 2016 CrossFit WOD - Strongpoint CrossFit

December 29th, 2016 CrossFit WOD

December 29th, 2016 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes Cardio

Three rounds:

5 Cal Assault Bike

7 Arch/Hollow

9 KB Deadlift

Smash Party, Banded Hip Ext.

Skill

Review movements/mods

Metcon

Metcon (AMRAP – Reps)

Tabata Intervals!

Assault Bike

Toes to Bar

Burpee

Deadlift (185/125)
For 20 seconds, do as many reps of the assigned exercise as you can, then rest for 10 seconds.

Repeat this pattern seven more times for a total of 8 intervals, or 4 minutes of total exercise.

The score is the least number of reps scored in any of the intervals.

Accessory Work

Deadlift (3×[email protected]%)

Glute-Ham Raises (3×15)

Close Grip Bench Press (3×[email protected]%)

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