05/15/17

CrossFit Point Break – CrossFit

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Warm-up

A: Metcon (No Measure)

2 Rounds

Couch Stretch 1min Each Leg

10 Leg Swings Side/Side Front/Back Each

Stryder Stretch 3 Each Side 20 Sec Hold

Inside Elbow Down

15 Jumping Air Squats

15 Toes 2 Bar

Strength

B1 : Front Squat (5 x 2 Find Heavy 2 RM )

B2 : Banded KB Swings (5 x 12 53/35 Green Band )

Extra Work

C1 : OH weighted Lunge (3 x 16 Steps 45/25 )

C2 : Box Jumps (3 x 10 Rebound 30/24)

Conditioning

D: Metcon (Time)

21-15-9

Squat Clean 185/135

Toes 2 Bar

150 Double Under Buy Out (450 Singles)