May 5th, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

May 5th, 2016 CrossFit WOD

May 5th, 2016 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm-up

Four rounds:

:15 Jumping Jacks

:15 Mountain Climbers

:15 Goblet Squats

:15 KB Swings

Four rounds:

:15 Bird Dog

:15 Bird Dog

:15 Side Plank

:15 Side Plank

Mobility: smash party, Oly Wall

Weightlifting

Front Squat (5×[email protected]% E3M)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

400m run

15 Dumbbell Hang Squat Cleans (35/25)

Accessory Work

Barbell Row (5×[email protected]% E3M)

Pistols (3×20)

Cash Out

Hollow Rocks (3×20)

Extra Credit

Metcon (5 Rounds for calories)

5 rounds Assault Bike:

1 minute on/1 minute off

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