06/26/17

CrossFit Point Break – CrossFit

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Warm-up

A: Metcon (No Measure)

Mobility Coaches Choice

2 Rounds

15 Russian KB Swings 53/35

15 Goblet Squats 53/35

15 GHD Sit Ups

Strength

B1 : Box Squat (5 x 4 )

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

B2 : DB Walking Lunges (5 x 16 steps 55/35 )

Extra Work

C1 : BB Glute Bridges (3 x 10 )

C2 : GHR’s (3 x 8)

Conditioning

D: Metcon (Time)

21 – 15 – 9

Deadlift 275/185

Burpee/ Over Bar

50 Double Unders After Each Rd

(150 Singles)