March 31st, 2016 CrossFit WOD - Strongpoint CrossFit

March 31st, 2016 CrossFit WOD

March 31st, 2016 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm-up

400m run

High Knees (down and back)

Butt kicks (d&b)

Int. hip rotation (d&b)

Bear Crawl (d&b)

Tin Soldiers (down)

Burpee Broad Jumps (back)

5 Inch Worms

6 Perfect Stretch

Mobility: smash party, Oly wall

Dynamic Effort

Speed Back Squat to Box + Bands (10×[email protected]%)

299- Red Bands 300+ Green Bands

Metcon

Metcon (Time)

25 Burpee Box Overs (24/20)

5 Ring Muscle Ups

20 BBO

4 Muscle Ups

15 BBO

3 Muscle Ups

10 BBO

2 Muscle Ups

5 BBO

1 Muscle Up

*20 minute cap

Accessory Work

Speed Deadlift (8×1 @60%)

299- Red bands 300 + Green bands

Reverse Hypers (3×20)

Glute-Ham Raises (3×15 + band)

Cash Out

Banded Hip Thrusts (50)

Note band size

Extra Credit

Metcon (Time)

3 rounds for time:

15 Glute Ham Sit Ups

15 Toes to Bar

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