June 13th, 2017 CrossFit WOD - Strongpoint CrossFit

June 13th, 2017 CrossFit WOD

June 13th, 2017 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

5 Inch Worms

6 Perfect Stretch

10 Tube Walks

5 Air Squats

10 Tube Walks

5 Air Squats

10 Monster Walks (forward)

5 Air Squats

10 Monster Walks (backward)

5 Air Squats

Smash Party, Static Squat Holds

Weightlifting

Back Squat (20 minutes to build to a max triple)

Metcon

Metcon (AMRAP – Reps)

AMRAP 15

50 Calorie Row

50 Dumbbell Front Rack Lunges (50/35)

50 Box Jumps (24/20)

50 Toes to Bar

Accessory Work

Power Snatch (3×[email protected]%)

Single Leg RDL (3×8/leg)

Hold Kettlebell or Dumbbell in opposite hand of planted foot.
Superset with DB Walking Lunge

Dumbbell Walking Lunge (3×20 steps)

Superset with single leg RDL

Strict Toes-To-Bar (3×10)

Superset with weighted plank

Weighted Plank (3 x 1 minute)

Add a plate or two!

Extra Credit

Metcon (3 Rounds for time)

1200m run

Rest 3 minutes

1000m run

Rest 3 minutes

800m run

There are no comments yet, but you can be the first



Leave a Reply