3
Apr
04/03/17
CrossFit Point Break – CrossFit
Warm-up
A: Metcon (No Measure)
2 Rounds
20 Good Mornings 75/55
10 Russian KB Swings 53/35
15 GHD Sit ups
10 Toes 2 Bar
Strength
B1 : Front Squat (3, link 3, doctor 3,3,3 )
B2: Banded KB Swings (5 x 10 )
Extra Work
C1: Weighted Hip Extensions (4 x 12 )
45/25
C2 : Reverse BB Lunges with KB (4 x 8 Each Leg 53/35 )
Conditioning
D: Metcon (Time)
3 Rounds
30 Cals on Rower
15 Box Jumps 24/20