May 18th, 2016 CrossFit WOD - Strongpoint CrossFit

May 18th, 2016 CrossFit WOD

May 18th, 2016 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm-up

200m run

Dynamic Warm Up:

High Knees (down & back)

Butt Kicks (d&b)

High Skips (d&b)

Carioca (d&b)

Side Shuffle (d&b)

Stiff Leg Bear Crawl

6 Inch Worms

6 Perfect Stretch

Mobility: smash party, posterior chain floss

Skill

Rowing

Russian Kettlebell Swings

Metcon

Metcon (AMRAP – Reps)

Six 3-minute rounds for reps of:

Assault Bike (calories)

Rowing (calories)

Hand Release Push Ups

Ball Slams (30/20)

AbMat Sit Ups

Russian KB Swings (1.5/1)

*Rest one minute between rounds

Accessory Work

Power Clean (5×[email protected]% E3M)

Power Snatch (5×[email protected]% E3M)

Cash Out

Plank on Rings (3 minutes)

Set rings 1-2″ off floor, rotate wrists forward and plank

Extra Credit

1-Mile Run (Time)

Max Effort 1-Mile Run

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