February 18th, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

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(904) 654-3383

  

February 18th, 2017 CrossFit WOD

February 18th, 2017 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

400m run

Two rounds:

5 Jumping Pull Ups (figure out box/bar configuration)

10 Step Ups (use same box if possible)

10 Wall Ball (find a ball, find a target)

*Get a sandbag set up too!

Shooter’s Choice!

Metcon

Metcon (AMRAP – Rounds and Reps)

30 Minute Partner AMRAP!!!

One partner run 400m with Sandbag (40/30) while other partner works on the following:

30 Box Jumps (24/20 in)

30 Jumping Pull-Ups

30 Kettlebell Swings (35/26 lbs)

30 Lunges

30 Knees-to-Elbows

30 Push Press (45/35 lbs)

30 Barbell Good Mornings (45/35)

30 Wall Balls (20/14 lbs)

30 Burpees

30 Double-Unders
*Each team needs a box, pull up bar, barbell, KB, Wall Ball, and each partner needs a jump rope. Scale weight according to ability and 1:1 single unders to double unders.

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