12.7.16

CrossFit Point Break – Cardio Fit Camp

View Public Whiteboard

Warm-up

A: Metcon (Time)

800m FARTLEK

run 100m backwards run 50m in the reverse direction then run to 150m and backwards 50m and so on to the 400m then run back

Scaled run the whole thing forwards

B: Warm-up (No Measure)

3 rounds

10 KB RDLs 35s/26s

20 Box Jumps

30 Toe raises

30 calf raises

Metcon

C: Metcon (AMRAP – Reps)

1 min max burpees

rest 1 min

1 min max air squats

rest 1 min

1 min max Mountain Climbers

rest 2 min and repeat