5.2.17

CrossFit Point Break – Cardio Fit Camp

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Warm-up

A: Coaches Choice (No Measure)

Metcon

B: Metcon (Time)

20-16-12-8-4

KBS 53/35 unbroken

Abmat sit ups

300m row

C: Metcon (AMRAP – Reps)

TABATA 20/10s

wall balls 20/14

Pull ups

Strict hanging leg raises

Plank

Extra Work

D: Cardio ladder (Time)

Pick a movement Bike,Run,Row, Burpees,double unders

Run/Row 100m, 200m,300m,400m,500m *rest 15s between intervals

Bike 200m,400m,600m,800m,1000m rest *15s between intervals

Burpees (BFB) 10,15,20,25,30 *rest 15s between intervals

Double unders 10,20,30,40,50,40,30,20,10 *unbroken by must stop completely between intervals