12.16.16

CrossFit Point Break – Cardio Fit Camp

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Competition Warm up

A: Metcon (Time)

2 rounds

500m Bike

25 jumping jacks

25 air squats

Metcon

B: Metcon (Time)

5 rounds

10 Hollow rocks

10 v -ups

10 tuck ups (knees to chest)

10 second Hollow Rock Hold

(must be unbroken to count)

Extra Work

B: Metcon (1 Rounds for time)

10 in AMRAP

Wallsit 2 min

over head hold 75/45 max

(keep track of Total overhead hold)