3.8.17

CrossFit Point Break – Cardio Fit Camp

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Warm-up

A: Metcon (No Measure)

3 rounds

1:00 min Bike

:15s bike sprint

5 PVC Pass throughs

15 Tempo good mornings 4s down/1s hold and 4s up

full body foam roll 10+

Strength

B: Metcon (Time)

4 rounds

20 cal bike/row

20 leg lifts

20 leg splits

20 scissors

10 ab roll outs

Metcon

C: Metcon (Time)

8 rounds

8 KB swings 53/35

8 lateral box jumps 20/16″

16 KB oblique crunches w/KB

Extra Work

D: Metcon (Time)

*40 lateral DB raises 10/5

3 rounds

30 banded leg curls

30 tricep ext overhead