June 24th, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

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(904) 654-3383

  

June 24th, 2016 CrossFit WOD

June 24th, 2016 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Two rounds:

7 Diamond Push Ups

10 AbMat Sit Ups

7 Push Ups

10 Flutter Kicks (2 count)

7 Wide Push Ups

10 Leg Levers

Mobility: shooter’s choice!

Weightlifting

Wide Grip Bench Press (7×[email protected]% E2M)

Metcon

Metcon (Time)

Four rounds for time:

15 Ball Slams (30/20)

15 Toes to Bar

15 Burpees

Accessory Work

Incline Dumbbell Press (3×8 21X1 Tempo)

Dumbbell Row – Single Arm (3×8 2121 Tempo)

Band Pull Aparts (1×50)

Note band size

Cash Out

Weighted Plank (3 minutes)

Add a plate or two!

Extra Credit

30 Muscle-Ups (Time)

30 muscle-ups for time
*10 minute cap. Add 10 seconds for every incomplete rep at the end of time cap.

*Ring Muscle Ups

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