05/08/17

CrossFit Point Break – CrossFit

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Warm-up

A: Metcon (No Measure)

5 Min Mobility

2 Rounds

15 Russian KB Swings 53/35

15 Goblet Squats 53/35

15 GHD Situps

10 Toes 2 Bar

Strength

B1 : Box Squat (5 x 3 )

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

B2 : Plate Pushes (5 x Down & Back )

Extra Work

C1 : DB RDL (3 x 12 )

Start From Top Locked Out Position

C2 : Bulgarian Split Squat (3 x 8 Each Leg W/ DB )

Conditioning

D: Metcon (Time)

30-20-10

Thrusters 95/65

Burpee/Box Jumps Overs