March 29th, 2017 New You WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

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(904) 654-3383

  

March 29th, 2017 New You WOD

March 29th, 2017 New You WOD


Strongpoint CrossFit – New You

Warm Up and Mobility

Three minutes jump rope

Three rounds:

3 Burpees

6 Pushups

9 Air Squats

Smash Party, Posterior Chain Floss

Core

Three rounds:

:15 Bird Dog/side

Three rounds:

:15 Side Plank/side

Skill

Kettlebell Deadlift

Russian Kettlebell Swing

Ball Slams

Metcon

Metcon (Time)

400m run

12 KB Deadlift (25)

12 Russian KB Swings (25)

12 Ball Slams (20)

300m run

12 KB Deadlift

12 RKBS

12 Ball Slams

200m run

12 KB Deadlift

12 RKBS

12 Ball Slam

100m run

12 KB Deadlift

12 RKBS

12 Ball Slam

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