July 19th, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

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July 19th, 2016 CrossFit WOD

July 19th, 2016 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

3 minutes cardio

5 Inch Worms

6 Perfect Stretch

Two rounds:

10 Snap to Hollow

10 Supermans

10 Air Squats

Smash Party, Banded OH

Skill

Kipping Pull Ups.

*Recommend doing the skill piece if you have 5 or fewer unbroken kipping pull ups.

Metcon

Cindy (AMRAP – Rounds and Reps)

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

Accessory Work

Weighted Pull-ups (15 minutes to build to a heavy triple)

Power Clean from High Blocks (5×3 heavier than last week)

Place blocks so that bar rests in Power Position.

Clean Pull from High Blocks (5×3 heavier than last week)

Place blocks so bar rests in the Power Position

Cash Out

L-Sit (Inverse Tabata (:10 on/:20 off x 8 rounds))

Extra Credit

Metcon (Weight)

Four rounds:

50m sled drag forward

50m sled drag backward

*No time component. Use enough load to make it hurt a little. :)

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