4.18.12

CrossFit Point Break – Cardio Fit Camp

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Warm-up

A: Metcon (No Measure)

250m Row

25 Goblet squats 35/18

15 Reverse Leg Lifts (face down on GHD)

15 Weighted Sit ups 35/18

250m Row

Metcon

B: 1/27/14 Tabata Mash Up (AMRAP – Reps)

20 sec on/10 sec rest for 12 min.

Shuttle sprints

Russian KB Swing (53/35)

Sit Ups

C: Beast 12 (Time)

For Time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20”
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 DB Hang squat cleans, 35#
25 Back extensions,
30 Wall ball shots, 20#
3 Rope climb ascents

Extra Work

D: Metcon (Time)

3 rounds

15 push ups

30 leg splits

30 scissors