11/10/15

CrossFit Point Break – CrossFit

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Warm-up

A: Coaches Choice (No Measure)

Competition Warm up

B: (No Measure)

a. GHD sit-ups 1×15 – 3×10 w/20/14lbs med ball

b. 3 Rounds

15 Russian power swings 70/53lbs KB

10 Burpees to 12? target

Strength

C1: Push Press (5 x 3 )

C2: Rope Rows (5 x 10 )

2″ or 1.5″ Rope

Extra Work

D1: DB Front Raises (3 x 6 (Each Arm))

D2: DB Close Grip Roll Back To Press (3 x 10 )

Competition Strength