05/04/17

CrossFit Point Break – CrossFit

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Warm-up

A: Metcon (No Measure)

5 Min Shoulder Mobility

2 Rounds

10 Banded Rotator Cuffs Both Ways

15 Strict Push Ups

15 GHD Sit Ups

10 Toes 2 Bar

Strength

B1 : Close Grip Bench Press (5 x 1 )

B2 : Strict Dips (5 x Failure )

no kipping allowed

Extra Work

C1 : BB Curls 28 Method (3 Sets )

7 Normal

7 Slow

7 Half Way up

7 Half way down

C2 : Triangle Push Ups (3 x 12 )

Conditioning

D: Metcon (AMRAP – Reps)

EMOM In 10 Mins

10 Wall Ball 20/14

With Remaining Time Max Ring Dips