June 15th, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

strongpointcrossfit@gmail.com

(904) 654-3383

  

June 15th, 2016 CrossFit WOD

June 15th, 2016 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

200m run

Dynamic Warm Up

High Knees

Butt Kicks

Tin Soldiers

Bear Crawl

Side Shuffle

Carioca

Stiff Leg Bear Crawl

Smash Party, Posterior Chain Floss

Skill

Kettlebell Swing

Ball Slams

Burpees!

Metcon

Metcon (5 Rounds for reps)

Five three-minute rounds for reps of:

3 Burpees

6 Ball Slams (30/20)

9 Kettlebell Swings (1.5/1)

Accessory Work

Sumo Deadlift (3×3@85% E3M)

Weighted Pull-ups (5×3)

Reverse Hypers (3×12)

Glute-Ham Raises (3×12)

Cash Out

Banded Good Mornings (50)

Note band size.

Extra Credit

Metcon (2 Rounds for time)

2x800m run

*Rest 3 minutes between efforts

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