November 16th, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

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(904) 654-3383

  

November 16th, 2016 CrossFit WOD

November 16th, 2016 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

5 Inch Worms

6 Perfect Stretch

Two rounds:

10 Pushups

10 Walking Lunges

10 Air Squats

Smash Party, Post Chain Floss

Metcon

Metcon (AMRAP – Reps)

Five three-minute rounds for reps of:

3 Kettlebell Swings (2/1.5)

6 Pushups

9 Air Squats

*Rest one minute between rounds.

Accessory Work

Bench Press (5×[email protected]%)

Weighted Pull-ups (5×5)

Deficit Handstand Push-ups (3×5)

6″/4″

Deficit Handstand Push-ups (1 Max Set)

GHD Situps (3×25)

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