11.14.16

CrossFit Point Break – Cardio Fit Camp

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Warm-up

A: Metcon (AMRAP – Rounds)

12 EMOM

Even minutes:

5 lunge complex each leg (back side forward = 1) 35/18 kb

Odd minutes:

run 200m

Metcon

B: Metcon (AMRAP – Reps)

10 min AMRAP

0-2 cal row

2-4 box jumps 24/20

4-6 double unders

6-8 box jumps 24/20

8-10 cal row

Extra Work

C: Metcon (AMRAP – Reps)

3 rounds

1 min max burpees

1 min max plank to push up

1 min max hollow rocks

1 min rest