5.18.17

CrossFit Point Break – Cardio Fit Camp

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Warm-up

Dynamic Flexibility (upper) (No Measure)

*20 reps of each done in dynamic/quick movements

Pass Through

Around the world (10 Right/10 Left)

Press (PVC)

Front Squat (PVC)

Ring Dips

Push-ups

100m Run

Conditioning

B: Metcon (Time)

10,9,8,7,6,5,4,3,2,1

Devils press 20/10

Renegade row

100m Run with dumbbells

*20min cap

C: Prison Push ups (Time)

1-2-3-4-5-6-7-8-9-10

Push ups

lateral Arm raises to overhead

Extra Work

D: Metcon (Time)

100 reverse hypers with hold at the top