January 11th, 2016 - Strongpoint CrossFit

January 11th, 2016

January 11th, 2016


Announcements

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

Warm-up

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

Maximum Effort

Front Squat + Chains (MAX)

Do not count chain weight into total.

Accessory Work

Back Squat (3X5)

*All work sets above 75% of 1RM.

Overhead Lunge (3×10)

Good Mornings

Glute Ham Raise (3×15+band tension)

L-Sit (3 max sets. Hold longer than last week.)

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Cash Out

Banded Hip Thrusts

Note band size

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