May 12th, 2016 CrossFit WOD - Strongpoint CrossFit

May 12th, 2016 CrossFit WOD

May 12th, 2016 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm-up

Three minutes cardio

Three rounds:

10 KB Swings

10 Overhead Squats

10 Rolling Planks

Mobility: smash party, Oly wall

Weightlifting

Front Squat (7×[email protected]% E2M)

Max if no current max (2016)

Metcon

Metcon (Time)

Four rounds for time:

30 Ball Slams (30/20)

20 Wall Ball (20/14)

10 Overhead Squats (95/65)

Accessory Work

Barbell Row (6×[email protected]% E2M)

Conans (No Measure)

Rotate around a box on hands with feet elevated
5 each direction

Kickstands (15 reps)

Kick to handstand against wall
*Attempt to balance with feet off wall for 3-5 seconds/rep

Cash Out

Banded Crunches (100 middle, 50/side)

Note band size.

Extra Credit

Metcon (4 Rounds for time)

4x400m run.

Rest 2 minutes between efforts

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