January 20th, 2017 Boot Camp WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

January 20th, 2017 Boot Camp WOD

January 20th, 2017 Boot Camp WOD


Strongpoint CrossFit – Boot Camp

Warm Up and Mobility

Three rounds:

150 Single Unders

3 Inch Worms

4 Perfect Stretch

Bird Dog: 8x:15 alternating

Smash Party, Post Chain Floss

Skill

Review movements:

Row

Hand Release Pushup

Ball Slam

Metcon

Metcon (Time)

Four rounds for time:

500m row

20 Pushups

20 Ball Slams

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