July 5th, 2017 New You Session 14 - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

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(904) 654-3383

  

July 5th, 2017 New You Session 14

July 5th, 2017 New You Session 14

Strongpoint CrossFit – New You

Warm Up and Mobility

Three minute row

*Start easy and escalate pace every 30 seconds.

Two rounds:

5 Jumping Pull Ups (set box/bar configuration)

10 Front Squats

10 Walking Lunges

Smash Party, Squat Holds

Core

4 rounds:

:15 High-Low Plank

:15 Rolling Plank

:15 Sit Up

:15 Leg Levers

Weightlifting

Hang Clean (3 Reps EMOM 5)

Metcon

Metcon (AMRAP – Rounds and Reps)

In 9 minutes, complete as many rounds and reps as possible of:

7 Calorie Row

14 Sit Ups
Rest two minutes

Metcon (AMRAP – Rounds and Reps)

In 9 minutes, complete as many rounds and reps as possible of:

5 Jumping Pull Ups

10 Pushups

15 Air Squats

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