June 30th, 2016 CrossFit WOD
Strongpoint CrossFit – CrossFit
Warm Up and Mobility
3 minutes jump rope.
*Hang onto your rope.
Dynamic Warm Up
6 Perfect Stretch Plus
*All down floor & back
Mobility: smash party, shooter’s choice.
Shoulder Press (5×[email protected]% E3M)
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.
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.
Hollow Rocks (3×20)
Metcon (3 Rounds for distance)
Three 3 minute intervals of Assualt Bike. Rest 1 minute between intervals.