February 24th, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

strongpointcrossfit@gmail.com

(904) 654-3383

  

February 24th, 2016 CrossFit WOD

February 24th, 2016 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm-up

Two rounds:

50 single unders

20 double unders

3 strict pull ups

6 push ups

9 air squats

Mobility: smash party, shooter’s choice

Strength

Weighted Pull-ups (15 minutes to est. 1 RM)

Accessory Work

Close Grip Bench Press (6×2)

Weighted Dip (5×3)

Metcon

Metcon (Time)

Three rounds for time:

30 Target Burpees (6″ target)

25 Kettlebell Swings (2/1.5)

20 Chest to Bar Pull Ups

(20 minute cap. Every incomplete rep = 1 second added to 20 minutes).

Cash Out

Banded Tricep Pressdowns

Note band color

Extra Credit

Metcon (Calories)

10 rounds/minutes Assault Bike

30 seconds hard

30 seconds easy

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



Leave a Reply