March 14th, 2015 CrossFit WOD - Strongpoint CrossFit

March 14th, 2015 CrossFit WOD

March 14th, 2015 CrossFit WOD

Announcements

We are doing the 2016 CrossFit Open workouts every Saturday in March from 9:00 – 11:00 am. All members are welcome to participate regardless of whether you are registered for the Open or not.
We are hosting a Bring a Friend Day on Wednesday, March 16th. You may bring up to two friends to any class that day.
There will be no 6:30 pm weightlifting classes on Thursday, March 17th.
New shirts are in! Pick up pre-orders in the office. Stock shirts are up front and up for grabs!

Strongpoint CrossFit – CrossFit

Warm-up

Four rounds:

:15 Jumping Jack

:15 Goblet Squat

:15 KB Swing

:15 Step Up (alt.)

Four rounds:

:15 Bird Dog

:15 Bird Dog

:15 Side Plank

:15 Side Plank

Mobility: Smash Party, Box Pigeon

Maximum Effort

Back Squat + Mini Bands (18 minutes to est. max effort single)

*Red bands

Metcon

Metcon (AMRAP – Reps)

Complete as many rounds and reps in 12 minutes as possible of:

5 Deadlift (185/125)

10 Box Jumps (24/20)

15 Wall Ball (20/14)

*Step ups okay for Rx

Accessory Work

Front Squat (3×[email protected]%+)

Bulgarian Split Squat (3×10)

Specify dumbbell or barbell

Good Morning – Seated (3×12)

Banded Good Mornings (2×50 (superset with crunches))

Note band size.

Cash Out

Banded Crunches (2×50 )

Note band size.

Extra Credit

Metcon (Time)

15-12-9-6-3

Row (Calories)

Dumbbell Thruster (35/25)

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