3.20.17

CrossFit Point Break – Cardio Fit Camp

View Public Whiteboard

Warm-up

A: Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

500m row

20 walking lunges

10 plate punches 45/25

Conditioning

B: Metcon (AMRAP – Reps)

4 rounds

1 min double unders

1 min push up plank

1 min wall balls (can’t you the ground)

Metcon

4/3/14 Tabata Mash Up (AMRAP – Reps)

Sprinter Sit-ups

DB Row

Push Press

*20 sec on/10 sec off for 4 min at each station for a total of 12 min. One station must be completed for 4 min before moving on to the next station!!

Extra Work

D: Metcon (Distance)

8 min EMOM

15 KB sprawl to Deadlift 44/26

Farmers carry with remaining time