January 21st, 2017 Boot Camp WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

strongpointcrossfit@gmail.com

(904) 654-3383

  

January 21st, 2017 Boot Camp WOD

January 21st, 2017 Boot Camp WOD


Strongpoint CrossFit – Boot Camp

Warm Up and Mobility

Four rounds:

:15 Jumping Jacks

:15 Mountain Climber

:15 Air Squat

:15 Rest

Four rounds:

:15 Bird Dog

:15 Bird Dog (other side)

Four rounds:

:15 McGill Crunch

:15 McGill Crunch (other side)

Smash Party, Oly Wall Squat

Skill

Review:

Thruster

Jumping Pull Up

Metcon

Franny (Time)

21-15-9

Dumbbell Thruster (25/20)

Jumping Pull Up
10 minute cap

Death by 10m (AMRAP – Rounds)

EMOM of 10m Sprints

Every minute increase the number of 10m sprints by 1

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