June 8th, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

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(904) 654-3383

  

June 8th, 2016 CrossFit WOD

June 8th, 2016 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

3 minutes cardio

Three rounds:

10 KB Swings

10 Strict Push Ups

20 Rolling Planks

Smash Party, Posterior Chain Floss

Weightlifting

Sumo Deadlift (3×[email protected]% E3M)

Metcon

Metcon (Time)

10-1

Sumo Deadlift (250/175)

Burpees to a plate
Complete workout as follows:

10 Deadlift/10 Burpees

9 Deadlift/9 Burpees

8/8…

Accessory Work

Weighted Pull-ups (5×5 E3M)

Reverse Hypers (3×12)

Glute-Ham Raises (3×15)

Cash Out

Banded Good Mornings (1×50)

Note band size.

Extra Credit

Metcon (4 Rounds for time)

4x400m run

Rest 2 minutes between efforts

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