May 7th, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

strongpointcrossfit@gmail.com

(904) 654-3383

  

May 7th, 2016 CrossFit WOD

May 7th, 2016 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm-up

Three minutes cardio

Two rounds:

10 Arch/Hollow

10 Push Ups

15 Second Sampson Stretch/side

Mobility: Shooter’s Choice!

Metcon

Barbara (Time)

Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*

Barbara Light (Time)

Five rounds for time

15 Pull Ups

20 Push Ups

25 Sit Ups

30 Squats

*3-minute rest after each round*

Barbie (Time)

Five rounds for time:

10 Pull Ups

15 Push Ups

20 Sit Ups

25 Air Squats

*3-minute rest after each round*

Accessory Work

Clean and Jerk (15 minutes to ME single)

Cash Out

Band Pull Aparts (100)

Note band size

Extra Credit

Metcon (Time)

Three rounds for time:

400m Sandbag run (80/60)

8 Tire Flips

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