054/16/17

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

10 DB Snatch 55/35 Each Arm

Strength

B1 : DB Strict Press (5 x 8 Neutral Press )

B2 : Barbell Upright Row (5 x 12 )

Extra Work

C1 : DB Lateral Raises (3 x 15 Standing Together )

C2 : Arrow’s (3 x 12 )

Conditioning

D: Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 Mins

15 HSPU

15 Burpee’s

15 C2B