4.11.17

CrossFit Point Break – Cardio Fit Camp

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Warm-up

A: Metcon (No Measure)

30 in box

hamstring stretch 20s

lateral groin stretch 20s

20 box jumps

calf stretch

hip flexor stretch 20s

Metcon

B: Metcon (AMRAP – Rounds and Reps)

16 min AMRAP

15 Side plank leg lifts each

15 v ups

30 sec recovery row

15 leg splits (sideways)

15 leg scissors (vertical)

30s recovery row

C: Metcon (Time)

1000m walk

Seriously it says walk (to add an extra challenge hold on to weights and power walk) conversation pace meaning you can hold a conversation as you walk

Extra Work

D: Metcon (Time)

max plank with hands on DBs and 45/25 on back

one attempt here so don’t drop until absolutely failure