January 11th, 2016
We are holding a Fight Gone Bad PR Challenge from 9:00-11:00 am on Saturday, January 16th. All ability levels welcome! Let’s crush some PRs!
Strongpoint CrossFit – CrossFit
3 minutes cardio
Butt Kicks from pull up bars to rowers
10 Goblet Squats
High Knees to pull up bars
10 Arch Hollow
Tin Soldiers to rowers
10 KB Swings
Mobility: Smash Party, Banded Hip Extension
Front Squat + Chains (MAX)
Do not count chain weight into total.
Back Squat (3X5)
*All work sets above 75% of 1RM.
Overhead Lunge (3×10)
Glute Ham Raise (3×15+band tension)
L-Sit (3 max sets. Hold longer than last week.)
Thrusters, 95# / 65#
Banded Hip Thrusts
Note band size