2.27.17

CrossFit Point Break – Cardio Fit Camp

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Warm-up

A: Metcon (No Measure)

3 rounds

15 reverse GHD flutter kicks

10 reverse GHD leg lifts with 3 second pause

15 GHD rotator cuff ext. 15/10# DB

Metcon

B: Metcon (Time)

4 rounds

15 wallballs

20 KB swings 53/35

25 PVC OHS

C: Metcon (AMRAP – Rounds and Reps)

14 min AMRAP

20 bench dips

30 leg lifts

40 SA rows 35/20

50 single unders

Extra Work

D: Metcon (Time)

500m row for time