1,6,17

CrossFit Point Break – Cardio Fit Camp

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Warm-up

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A: Coaches Choice (No Measure)

Metcon

B: Metcon (Time)

4-8-12-16-12-8-4

DB Shoulder press (done in squat position)

Alt DB Row (done in Push up position)

C: Metcon (AMRAP – Reps)

12 min emom

Alt Lateral wall ball toss (9 ft from wall/on 3rd mat) 20/14

Ball slams 20/14

plank

reverse crunches (knees to chest: feet off the ground)

Extra Work

D: Metcon (Distance)

3 rounds

:30s sprint

walk distance back

(score the distance you ran total, illness not the walk)