May 20th, 2016 CrossFit WOD - Strongpoint CrossFit

May 20th, 2016 CrossFit WOD

May 20th, 2016 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm-up

Four rounds:

:15 Sit Ups

:15 Push Ups

:15 Lunges

:15 Squat Thrusts

Four rounds:

:15 Bird Dog

:15 Bird Dog

:15 Superman

:15 Hollow Hold

Mobility: smash party, shooter’s choice

Weightlifting

Close Grip Bench Press (5×[email protected]% E3M)

Metcon

Metcon (Time)

Two rounds for time:

800m run

100 Double Unders

25 Toes to Bar
Mod Dubs with 2:1 singles or 1:1 Tuck Jumps or Wall Jumps

Accessory Work

Incline Bench Press (8-6-4-4-6-8)

Dumbbell Row – Single Arm (3×8 on 2121 Tempo)

Strict Handstand Push Ups (5 reps EMOM x 8)

Cash Out

Tabata Push Ups (AMRAP – Reps)

8 rounds of :20 on/:10 off

Score = lowest number of reps completed in any round

Extra Credit

Metcon (Time)

3 rounds for time:

500m row

25 Glute Ham Sit Ups

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