January 14th, 2016 - Strongpoint CrossFit

January 14th, 2016

January 14th, 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

2 rounds:

10 Hollow Rocks

10 Supermans

10 OHS (PVC/Bar)

Mob: Smash Party, Squat Holds

Dynamic Effort

Speed Back Squat (12×[email protected]% + Band Tension)

Accessory Work

Speed Sumo Deadlift (8×[email protected]%)

Bulgarian Split Squat (3×12)

Specify dumbbell or barbell

Pistols (3×24)

Metcon

Metcon (Time)

Five rounds for time:

7 Overhead Squat (115/75)

14 Box Jumps (24/20)

Cash Out

Banded Good Mornings (1×100)

Note band size.

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