05/18/17

CrossFit Point Break – CrossFit

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Warm-up

A: Metcon (No Measure)

2 Rounds

Banded Shoulder Stretch Elbow Up/ Palm Up/ Lat Stretch/ Chest Stretch 15 sec Each Movement Both Arms

DB Rotator Cuff 25/15 10 Each Arm

15 Strict Push Ups

15 GHD Sit Ups

Strength

B1 : Mulity Grip Bench Press (5 x 8 )

CLose Grip

Normal Grip

Wide Grip

Can’t Rack The Bar

B2 : Sledge Hammer On Tire (5 x 10 Each ARm )

Alternate arms

16lbs/10lbs

Extra Work

C1 : Kneeling MB Chest Pass (3 x 10 )

20/14

C2 : Strict Dips (3 x 15 )

no kipping allowed

Conditioning

D : Metcon (Time)

3 Rounds

20 DB Snatch 55/35 ALT 10 Each Arm

30 Strict Push Ups ( Does Not Count For Strength Challenge)

50 Double Unders (100 Singles)