05/01/17

CrossFit Point Break – CrossFit

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Warm-up

A: Metcon (No Measure)

5 Min Hip Mobility

2 Rounds

15 BB Good Mornings 45/35

15 BB Thrusters 45/35

15 GHD Sit Ups

10 Toes 2 Bar

Strength

B1 : Pause Front Squats (2 Warm Sets of 5 Then 5 x 1 )

3 Sec Hold at bottom of squat

B2 : Dumbbell Reverse Lunge (5 x 5 Reps Each Leg )

Extra Work

C1: Banded KB Swings (3 x 12 )

C2 : Sled Push (3 x Down and Back Heavy )

Conditioning

D: Metcon (Time)

3 Rounds

400M Run

15 Box Jumps 24/20

15 Back Squat 155/105