February 15th, 2016 CrossFit WOD - Strongpoint CrossFit

February 15th, 2016 CrossFit WOD

February 15th, 2016 CrossFit WOD

Announcements

Fitness isn’t about being better than someone else. It’s about being better than you used to be.

Strongpoint CrossFit – CrossFit

Warm-up

Four rounds:

15 Seconds Bird Dog

15 Seconds Bird Dog (opposite side)

15 Seconds KB Swings

15 Seconds Goblet Squat

400m run or 500m row

Mobility: smash party, Oly wall

Maximum Effort

Front Squat + Monster Mini Bands (20 minutes to max)

Green bands.

Accessory Work

Back Squat (3×[email protected]%+)

Snatch Grip Deadlift (3×12)

Glute Ham Raise (3×15)

Hollow Rocks (3×20-25)

Metcon

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

Cash Out

Band Pull Through (1×50)

Note band size

Extra Credit

Metcon (Time)

1 mile fun run
Wear a vest to make it really fun! (20/14)

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