4.21.17

CrossFit Point Break – Cardio Fit Camp

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Warm-up

A: Coaches Choice (No Measure)

Metcon

B: Metcon (AMRAP – Reps)

4 rounds

1 min Max Sandbag squat clean and jerk 40#

1 min Max sledge hammer tomahawk left to right* 16/10#

1 min Max lateral hops over sandbag

*switch direction every round

Conditioning

C: Metcon (Time)

5 rounds

15 ball slams 20/14

15 Russian twists each side 20/14

15 box jumps

Rest 1 min

D: Metcon (AMRAP – Reps)

4 attempts

Max cal bike 1 min

Rest as much as needed with in class time

*score= highest cals

Extra Work

E: Metcon (No Measure)

100 lateral DB raises 10/5s

*rule is can’t sent them down