February 25th, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

February 25th, 2016 CrossFit WOD

February 25th, 2016 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm-up

Three minutes cardio

Two rounds:

10 Dumbbell Squats (High Hold)

10 DB Push Press

10 AbMat Sit Ups

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)

Pistols (4×30 seconds, rest 30)

L-Sit (3-5 max holds EOMOM)

Metcon

Metcon (Time)

400m run

21 Ball Slams (30/20)

21 Wall Ball (20/14)

400m run

15 Ball Slams

15 Wall Ball

400m run

9 Ball Slams

9 Wall Ball

Cash Out

Banded Good Mornings

Note band size.

Extra Credit

Metcon (Time)

3 rounds for time:

100m Sled Drag (180/135)

15 Hip & Back Extensions

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

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