WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Three rounds:

3 Strict Pull Ups

5 Arch/Hollow

7 OHS

9 Pass Throughs

Smash Party, Banded OH

Weightlifting

Overhead Squat (4×3@80%+ E2:30)

Target 5-10# increase from last session

Metcon

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Accessory Work

Back Squat (Build to set of 5@75%+)

Target 5-10# increase from last session

Back Squat (1×5 Drop Set -10%)

Power Snatch (4×3@75%+)

Target 5-10# increase from last session

GHD Situps (3×15)

SS with CS extension

Cal Strength Extension (3×12)

Extra Credit

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
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Metcon (4 Rounds for time)

4x400m run
Rest 2 minutes between efforts

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