March 2nd, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

strongpointcrossfit@gmail.com

(904) 654-3383

  

March 2nd, 2016 CrossFit WOD

March 2nd, 2016 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm-up

Three minutes cardio

Three rounds:

10 Arch/Hollows

10 Push Ups

10 Step Ups

Mobility: smash party, shooter’s choice

Maximum Effort

Floor Press (20 minutes to establish max effort single)

Metcon

Metcon (Time)

50 Calorie Row

40 Burpees

30 Handstand Push Ups

20 Box Jumps (30/24)

10 Bar Muscle Ups
*Modify bar muscle ups with 2:1 chest to bar pull ups, jumping bar MU, or banded bar MU

Accessory Work

Dumbbell Bench Press (3×12)

Strict Ring Dips (3x max reps EOMOM)

Hollow Rocks (3×25)

Wall Walk (1×10)

Cash Out

Plank (3×1 minute hold)

Extra Credit

Metcon (Time)

400m Farmer Walk

90/70

*Load Farmer Walk Handles with 35/25

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