04/25/17

CrossFit Point Break – CrossFit

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Warm-up

A: Metcon (No Measure)

5 Min Shoulder Mobility

2 Rounds

15 Banded Pass Throughs

16 DB Snatch 55/35 (8 Each)

Rotator Cuff W/ Band

15 GHD Situps

Strength

B1 : Seated Strict Press (5 x 3 )

B2 : Cuban Press (5 x 8 )

Extra Work

C1 : Incline Bench DB Rear Flyes (3 x 12 )

C2 : Heavy DB Shrugs (3 x 10 W/ 10 Sec Hold on Last Rep )

Conditioning

D: Metcon (Time)

3 Rounds

10 Power Cleans & Jerk 135/95

15 Pull ups

400 M Run