February 23rd, 2016 CrossFit WOD - Strongpoint CrossFit

February 23rd, 2016 CrossFit WOD

February 23rd, 2016 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm-up

3 minutes Cardio

5 inch worm

6 perfect stretch

2 rounds:

8 Shoulder Press

8 Walking lunges

8 Step Ups (get your own box)

Mobility: Smash Party, Banded Shoulder Complex

Maximum Effort

Push Press (20 minutes to max)

Accessory Work

Shoulder Press (4×[email protected]%+)

Barbell Row – Wide Grip (3×10 AHAP)

Weighted Pull-ups (Wait until tomorrow. )

Strict & Kipping HSPU (1 set)

Complete one max set strict and then continue with as many kipping as possible

Bar Muscle-ups (3 max sets E3M)

*Transition of choice if no muscle ups

Metcon

Metcon (4 Rounds for reps)

AMRAP 4

5 STOH (95/65)

10 Front Rack Lunges (95/65)

15 Box Jumps

*Rest one minute/round

Cash Out

Band Pull Aparts (1×50)

Note band size

Extra Credit

25m Sled Push/50m Run AMRAP 10 (AMRAP – Rounds)

10 minute AMRAP

25m Sled Push (180/135)

50m run

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