February 18th, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

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(904) 654-3383

  

February 18th, 2016 CrossFit WOD

February 18th, 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

Two rounds:

100 Single Unders

10 Dumbbell Squats (High Hold)

10 Rolling Planks

15 Second Support Hold on Rings

Mobility: Smash Party, Bando Hip Extension

Dynamic Effort

Speed Back Squat (12×[email protected]% on :45 Straight Weight Only)

Accessory Work

Speed Deadlift (8×[email protected]% on :30 Straight Weight Only)

Axle Bar Front Rack Lunge (3×12 – 6/leg)

Bar = 25#

Metcon

Metcon (Time)

100 Double Unders

75 Wall Ball (20/14)

50 Ring Dips

25 Handstand Push Ups

Cash Out

L-Sit (3-5 max holds EOMOM)

Extra Credit

Metcon (Time)

4 rounds for time:

100m Sled Drag (180/135)

15 Hip & Back Extensions

https://www.youtube.com/watch?v=RDNIPcmP5vs

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