04/24/17

CrossFit Point Break – CrossFit

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Warm-up

A: Metcon (No Measure)

5 Min Hip Mobility

2 Rounds

15 Russian KB Swings 53/35

15 Goblet Squat 53/35

15 GHD Sit Ups

10 Toes 2 Bar

Strength

B1 : Box Squat (5 x 2 )

Back squat with a wide stance on a box that is just below parallel and explode straight up with knees driven out

B2 : Front Rack Lunge (5 x 10 (5 Each Leg) 115/85 )

Extra Work

C1 : Banded Good Mornings (3 x 15 )

C2 : Weighted Box Jumps (3 x 8 )

35/20

Conditioning

D: Metcon (Time)

21 -15 -9

Deadlift 275/185

Box Jumps 30/24