04/13/17

CrossFit Point Break – CrossFit

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Warm-up

A: Metcon (No Measure)

2 Rounds

30 Banded Press Downs

20 Banded Pull Aparts

10 Rotator Cuff Exercise w/ DB 20/10

10 GHD Sit Up

10 Toes 2 Bar

Strength

B1 : Bench Press (5 x 2 )

B2 : Flat Bench DB Flyes (5 x 10 )

Extra Work

C1 : Incline DB Curls (3 x 8 Each Arm )

Alt. Arms

C2 : Strict Dips (3 x 15 )

no kipping allowed

C3 : Bench Dips (3 x Failure )

Conditioning

D: Metcon (Time)

2 Rounds

50 Strict Push Ups

30 V ups

15 KB Swings 70/44