June 10th, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

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(904) 654-3383

  

June 10th, 2016 CrossFit WOD

June 10th, 2016 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

200m run

Dynamic Warm Up

Tin Soldiers (down & back)

Butt Kicks

High Knees

High Skips

Side Shuffle

Carioca

Bear Crawl

Wheelbarrow (w/ partner x 1 ea.)

Mobility: shooter’s choice!

Weightlifting

Wide Grip Bench Press (5×[email protected]% E3M)

Metcon

Metcon (Time)

9 Bar Muscle Ups

9 Shoulder to Overhead (135/95)

100 Double Unders

7 Bar Muscle Ups

7 Shoulder to Overhead

75 Double Unders

5 Bar Muscle Ups

5 Shoulder to Overhead

50 Double Unders

Accessory Work

Incline Dumbbell Press (3×8 )

21X1 Tempo

Dumbbell Row – Single Arm (3×8 )

2121 Tempo

Cash Out

Plank on Rings (3 minutes)

Set rings 1-2″ off floor, rotate wrists forward and plank

Extra Credit

Metcon (AMRAP – Reps)

In six minutes…

800m run

AMRAP Bar Facing Burpees

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