30
Mar
3.30.17
CrossFit Point Break – Cardio Fit Camp
Warm-up
A: Metcon (No Measure)
3 rounds
10 pass throughs
20 sec hip mobility (your choice)
10 cal row
30 sec plank
10 push ups
Conditioning
B: Metcon (9 Rounds for time)
9 min EMOM
6 thrusters 20/10s
4 pull ups (8 ring rows)
2 burpees
Dead hang on pull up bar with remaining time
C: Metcon (3 Rounds for time)
3 rounds
800m run
1:1 work rest (rest = work time)
Extra Work
D: Prison Push ups (Time)
1-2-3-4-5-6-7-8-9-10
Push ups
lateral Arm raises to overhead