July 19th, 2016 CrossFit WOD
Strongpoint CrossFit – CrossFit
Warm Up and Mobility
3 minutes cardio
5 Inch Worms
6 Perfect Stretch
10 Snap to Hollow
10 Air Squats
Smash Party, Banded OH
Kipping Pull Ups.
*Recommend doing the skill piece if you have 5 or fewer unbroken kipping pull ups.
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
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
L-Sit (Inverse Tabata (:10 on/:20 off x 8 rounds))
50m sled drag forward
50m sled drag backward
*No time component. Use enough load to make it hurt a little.