March 28th, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

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(904) 654-3383

  

March 28th, 2016 CrossFit WOD

March 28th, 2016 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm-up

Three minutes cardio

Two rounds:

10 Alt. Walking Lunges

10 KB Swings

20 Rolling Plank (10/side)

Mobility: smash party, post chain floss

Maximum Effort

Sumo Deadlift (20 minutes to est. 1 RM)

Metcon

Metcon (Time)

Three rounds for time:

400m run

15 Sumo Deadlift (225/155)

30 AbMat Sit Ups

Accessory Work

Back Squat (60 seconds max reps @ 50% of 1RM)

Overhead Lunge (3×16)

Glute Ham Raise (3×15)

Cash Out

Banded Good Mornings (1×50)

Note band size.

Extra Credit

Metcon (Time)

400m sled pull (180/135)

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