January 12th, 2016 - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

January 12th, 2016

January 12th, 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

Three minutes of cardio

7-5-3

Burpee

Pass through

AbMat Sit Up

Mobility: Smash Party, Shoulder Complex

Maximum Effort

Bench Press (Max)

Bench Press – 3 Board (3×6)

Quick pause on board before pressing out.
*Close Grip.

Tate Press (Dumbbell) (3×10)

Dumbbell Rollback Extension (3×12)

Weighted Dip (4×4)

Metcon

Metcon (Time)

1000 meter Row

30 Handstand Push Ups

1000 meter Run

Cash Out

Supermans (3×15-20)

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