September 27th, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

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(904) 654-3383

  

September 27th, 2016 CrossFit WOD

September 27th, 2016 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm-up

Three minutes cardio

5 Inch Worms

6 Perfect Stretch

Two rounds:

10 Push Ups

10 KB Swings

Smash Party, Post Chain Floss

Gymnastics

Handstand

Strict Handstand Pushup

Kipping Handstand Pushup

Metcon

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

Accessory Work

Deadlift (5×[email protected]%)

Russian Kettlebell Swing (10 reps EMOM x 5 AHAP)

Glute-Ham Raises (3×15)

GHD Situps (3×20)

Cash Out

Banded Good Mornings (1×50)

Note band size.

Metcon (8 Rounds for time)

Run 1600m alternating 200 hard/200 easy. Rest :15 then sprint 100m.

Rest 5:00

Run 1200m alternating 200 hard/200 easy. Rest :15 then sprint 100m.

Rest 5 minutes.

Run 800m alternating 200 hard/200 easy. Rest :15 then sprint 100m.

Rest 5 minutes.

Run 400m alternating 200 hard/200 easy. Rest :15 then sprint 100m.
Time 1600, 1200, 800, 400 and each 100m run separately.

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