12.14.16

CrossFit Point Break – Cardio Fit Camp

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Warm-up

A: Coaches Choice (No Measure)

Metcon

B: Metcon (AMRAP – Reps)

15 min AMRAP

Pull ups

DB Squats 35/20s

GHD sit ups

DB Push Press 35/20

Draw a Card every rounds for your number of reps 2=2, healing 3=3….J=11, sale Q=12,K=13, A=15

C: Metcon (Time)

3 rounds

1000m row

15 ring rows

250 single unders

Extra Work

D: Metcon (Time)

5 rounds

10 hollow rocks

10 v-ups

10 tuck ups (knees to chest)

10 sec hollow rock hold

(must be unbroken each set to count feet CANNOT touch the ground rest position will be in tuck position)