24
May
05/24/17
CrossFit Point Break – CrossFit
Warm-up
A: Metcon (No Measure)
10 Mins Mobility Coaches Choice
Dynamic Warm Up Coaches Choice
Strength
B1 : Clean + Hang Clean + Split Jerk (5 x 2 )
B2 : Inverted Ring Rows (5 x 10 Feet on Box )
Extra Work
C1 : 3 position DB Row (3 x 6 Each Arm )
1 Neutral
1 45 Degree Elbow Out
1 Supinated Elbow In
Equals 1 Rep
C2 : Iso Plate Holds (3 x 45 sec 45/25 chest on incline )
Conditioning
D : Metcon (Time)
For Time:
100 KB Swings 53/35
100 Double Unders
100 Wall Ball 20/14