May 27th, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

May 27th, 2016 CrossFit WOD

May 27th, 2016 CrossFit WOD


Announcements

We are running modified hours on Monday, 5/30 in observance of Memorial Day. We will be running three heats of “Murph” at 7:15, 8:30, and 9:45 am. We are taking up to 22 for each class. Please sign up via your Wodify account in advance to reserve a space.

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

200m run

High Knees (d&b)

Butt Kicks (d&b)

Side Shuffle (d&b)

Carioca (d&b)

High Skip (d&b)

Heel Slaps (d&b)

Bear Crawl (d&b)

Spidey Lunges (d&b)

Smash Party, Shooter’s Choice

Weightlifting

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

Metcon

Metcon (Time)

800m run

21 Ring Dips

21 Kettlebell Swings (2/1.5)

21 Hand Release Push Ups

400m run

15 Ring Dips

15 Kettlebell Swings

15 Hand Release Push Ups

200m run

9 Ring Dips

9 Kettlebell Swings

9 Hand Release Push Ups

Accessory Work

Incline Bench Press (8-6-4-4-6-8 heavier than last week)

Weighted Pull-ups (5×3)

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

Strict Handstand Push Ups (5 reps EMOM 10)

Cash Out

Band Pull Aparts (50)

Note band size

Extra Credit

Assault Bike :10 on/:20 off x 16 rounds (Calories)

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