June 30th, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

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June 30th, 2016 CrossFit WOD

June 30th, 2016 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

3 minutes jump rope.

*Hang onto your rope.

Dynamic Warm Up

Butt Kicks

High Knees

Int. rotation

Bear Crawl

Side Shuffle

Carioca

High Skips

Tin Soldiers

6 Perfect Stretch Plus

*All down floor & back

Mobility: smash party, shooter’s choice.

Weightlifting

Shoulder Press (5×[email protected]% E3M)

Metcon

75 HSPU with Double Unders (Time)

For time, complete 75 Handstand Push Ups. Do 20 Double Unders at the top of every minute starting at 0:00.
*Modify with 20 Wall Jumps, 20 Tuck Jumps, or 30 Single Unders.

**15 minute cap.

Accessory Work

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

Dumbbell Overhead Press – Seated (3×12)

Bar Muscle-ups (3×5. )

Rest :90 or as needed to complete set of 5 unbroken if possible.

Cash Out

Hollow Rocks (3×20)

Extra Credit

Metcon (3 Rounds for distance)

Three 3 minute intervals of Assualt Bike. Rest 1 minute between intervals.

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