07/06/17

CrossFit Point Break – CrossFit

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Warm-up

A: Metcon (No Measure)

Mobility Coaches Choice

2 Rds

15 Back Ext.

10 Banded Rotator Cuff Each Way

1 Min Walking Lunge’s

Strength

B1 : DB Bench Press (5 x 8 )

B2 : Push Iso Hold s (5 x 30 Sec )

Hold Elbows 90 Degree’s

Extra Work

C1 : Seated DB Curl Combo (3 x 8 )

1 DB Curl into 1 DB Hammer curl = 1 Rep

C2 : DB Close Grip Roll Back To Press (3 x 12 )

Conditioning

D: Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 Mins

12 DB Hang Clean 35/20

15 KB Swings 53/35

18 Abmat Sit Ups