March 3rd, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

strongpointcrossfit@gmail.com

(904) 654-3383

  

March 3rd, 2016 CrossFit WOD

March 3rd, 2016 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm-up

400m run

2 rounds:

High Knees (down and back)

Butt Kicks (d&b)

Carioca (change directions d&b)

Bear Crawl (d&b)

Walking lunges (d&b)

Mobility: Smash Party, Squat Holds (3x:20 with leg swings)

Dynamic Effort

Speed Front Squat (12×2@70% on :45 straight weight only)

Accessory Work

Speed Sumo Deadlift (8×1@70% on :30 straight weight only)

Pistols (4x:30 seconds max reps EMOM)

L-Sit (3-5 x Max Hold)

Metcon

Metcon (AMRAP – Reps)

12 minute AMRAP

25 Wall Ball

70 Double Unders

5 Muscle Ups
Modify 3 ring dips/muscle up, 2 single unders/double under.

Cash Out

Banded Hamstring Curls (1×50)

Note band size.

Extra Credit

Metcon (Time)

Three rounds:

100m Sled Drag (180/135)

15 Hip and Back Extensions

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