6.5.17

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

Strength

B: Metcon (Time)

6 rds

5 reps each

Banded cirle raises

Band pull aparts palms up &down

Russian KBS AHAP

Lunge down and back (50m)

Metcon

D: Metcon (Time)

18-15-12-9-6-3

Push ups

T2B

Run 100m

Extra Work

E: Metcon (No Measure)

Work on strength challenge but add a 3 burpees after each failed rep 5+ sets