January 21st, 2016 - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

January 21st, 2016

January 21st, 2016


Strongpoint CrossFit – CrossFit

Warm-up

Two rounds:

100 single unders

20 Alternating Walking Lunges

10 Arch Hollows

Mobility: Smash Party, Banded Hip Extension

Dynamic Effort

Speed Back Squat (10×[email protected]% + Band Tension on :45)

Accessory Work

Speed Sumo Deadlift (8×[email protected]% + Band Tension on :30)

Overhead Squat (3×[email protected]%+)

Bulgarian Split Squat (3×8/leg)

Specify dumbbell or barbell

Pistols (3×24-30)

Metcon

CrossFit Games Open 15.3 (AMRAP – Reps)

14-Minute AMRAP of:

7 Muscle-ups

50 Wall-Ball Shots, 20# / 14#

100 Double-Unders

Cash Out

Banded Hip Thrusts (1×50)

Note band size

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