March 15th, 2016 - Strongpoint CrossFit

March 15th, 2016

March 15th, 2016

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

3 minutes cardio

Two rounds:

5 Pull Ups

10 Push Ups

10 Air Squats

:15 Sampson Stretch/Side

Mobility: Smash Party, Banded OH Complex

Maximum Effort

Shoulder Press (18 minutes to est. Max Effort Single)

Metcon

Metcon (Time)

Three rounds for time:

400m run

25 HSPU

*20 minute cap

Accessory Work

Close Grip Bench Press (3×6 Heavier than last week)

Bamboo Bar Bench (3×20 superset with battling ropes)

Add 1+ kettlebell to each side

Battling Ropes (1×100 superset with Bamboo Bench)

Strict Ring Dips (3x max on :90 interval)

Cash Out

L-Sit (4-8 rounds of :15 on/off)

Extra Credit

Metcon (10 Rounds for time)

EMOM 10

1 x 50m Sled Sprint (45/35)

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