May 31st, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

strongpointcrossfit@gmail.com

(904) 654-3383

  

May 31st, 2016 CrossFit WOD

May 31st, 2016 CrossFit WOD

Strongpoint CrossFit, Strongpoint CrossFit – CrossFit

Warm Up and Mobility

3 minutes jump rope

*Hang onto your rope for the Metcon!

Two rounds:

5 Strict Press

5 Push Press

10 AbMat Sit Ups

Mobility: smash party, banded OH

Weightlifting

Push Jerk (7×1@90%+ E2M)

Work to new max

Metcon

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Accessory Work

Shoulder Press (7×1@90%)

Barbell Row (6×2 AHAP)

Muscle Up Complex (4 sets. Rest 2 minutes.)

1 Strict Muscle Up

3 Kipping Muscle Ups

5 Ring Dips

Legless Rope Climb (3-3-3. Rest 2 minutes.)

Cash Out

L-Sit (3 max holds. Rest 2 minutes.)

Extra Credit

Metcon (Time)

100 Calories Assault Bike

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