June 30th, 2017 New You Session 12 - Strongpoint CrossFit

June 30th, 2017 New You Session 12

June 30th, 2017 New You Session 12

Announcements

We will be running modified hours on Independence Day, July 4th 2017. CrossFit classes will be at 8 & 9 am and New You will be at 10 am. We will have open gym from 10 am until 12:30 pm.

Strongpoint CrossFit – New You

Warm Up and Mobility

Three minutes cardio

Two rounds:

10 H2H KB Swings

10 Banded Good Mornings

10 Sit Ups

Smash Party, Post Chain Floss

Core

:20 High Plank

:20 Low Plank

:20 Side Plank

:20 Side Plank

:20 Low Plank

:20 High Plank

:20 Glute Bridge

:20 Single Leg Glute Bridge

:20 Single Leg Glute Bridge

:20 Glute Bridge

Weightlifting

Hang Power Clean (2 Reps EMOM 5)

Metcon

Metcon (3 Rounds for reps)

Three x Six-minutes rounds of:

200m run

3 Hang Power Cleans (35)

3 Kettlebell Swings (25)

3 Burpees

6 Hang Power Cleans

6 Kettlebell Swings

6 Burpees

9/9/9

12/12/12…

Continuing to add three reps per round until time expires.

Rest 1:30 between rounds.
*Please do not drop empty barbells or kettlebells. 🙂

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