October 5th, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

strongpointcrossfit@gmail.com

(904) 654-3383

  

October 5th, 2016 CrossFit WOD

October 5th, 2016 CrossFit WOD

Announcements

We have modified hours for Hurricane Matthew this week. We will be closed Friday October 7th and Saturday October 8th and resume normal hours on Monday October 10th. Please check your email on file for more details.

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Two rounds:

8 Step Ups

8 Strict Pushups

8 Rope Knees to Elbows

:10 Sampson Stretch/side

Smash Party, Pigeon Stretch

Skill

Rope Climb

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 20 minutes of:

15 Box Jumps (24/20)

12 Alternating DB Lunges (35/25)

9 Hand Release Push Ups

1 Rope Climb

Accessory Work

Deficit Handstand Push-ups (4×8 (6″/4″))

Weighted Pull-ups (5×3)

Muscle-ups (4×5)

GHD Situps (3×20)

Cash Out

Banded Hamstring Curls x 50

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