Strongpoint CrossFit – CrossFit
Warm Up and Mobility
Two rounds:
250m row
10 Front Squats
8 Groiners
6 Arch/Hollow
Smash Party, Oly Wall
Weightlifting
Front Squat (4×3@80%)
Target 5-10# increase from last week.
Metcon
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
Accessory Work
Clean (EMOM 8)
Start at 60% and work up. Target 5-10# increase from last week.
Push Jerk (4×3@75%)
Target 5-10# increase from last week.
Dumbbell Split Squat (2×8/Leg)
SS with GHR
Glute-Ham Raises (2×15)
Extra Credit
Prison Rules Thrusters (Weight)
Complete 2 thrusters every 15 seconds for 16 rounds.