January 20th, 2016 - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

January 20th, 2016

January 20th, 2016


Strongpoint CrossFit – CrossFit

Warm-up

Three minutes cardio

Three rounds:

5 Shoulder Press

10 Hollow/Tuck Rocks

15 Second Handstand Hold

Maximum Effort

Shoulder Press (Max in 18 minutes)

Accessory Work

Tate Press (Dumbbell) (3×8, heavier than last week)

Dumbbell Rollback Extension (3×10, heavier than last week)

Weighted Dip (5×3, heavier than last week)

Hollow Rocks (3×15-20)

Metcon

Metcon (Time)

Two rounds for time:

800m run

30 Handstand Push Ups

30 Box Jumps (24/20)

Cash Out

Banded Tricep Pressdowns (1×100, break into sets as necessary)

Note band color

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