December 3rd, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

December 3rd, 2016 CrossFit WOD

December 3rd, 2016 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

3 minutes cardio

Three rounds:

5 Strict Pull Ups

10 Push Ups

15 Air Squats

Shooter’s Choice!

Skill

Stone to Shoulder

Metcon

Partner Workout! Each AMRAP will be completed in a you go/I go format. Two minute rest between stations.

Metcon (AMRAP – Reps)

AMRAP 5

4x100m Shuttle Run with Sandbag (60/40)

Max reps sandbag clean

Metcon (AMRAP – Reps)

AMRAP 5

2×25 Cal Row

Max Reps Stone to Shoulder (115/70)

Metcon (AMRAP – Reps)

AMRAP 5

4×15 Cal Assault Bike

Max Reps Axle Bar Deadlift (205/140)

Metcon (AMRAP – Reps)

AMRAP 5

2x100m Farmer Walk

Dumbbell STOH (70/55)

Accessory Work

Deficit Handstand Push-ups (3×[email protected] 6/4″)

Deficit Handstand Push-ups ([email protected] 6/4)

There are no comments yet, but you can be the first



Leave a Reply