08/07/17

CrossFit Point Break – CrossFit

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Warm-up

A: Metcon (No Measure)

Mobility Coaches Choice

2 Rds

10 Double Bounce Back Squat 45/35

15 Russian KB Swings 70/44

20 GHD Sit Ups

Strength

B1: Dual KB Rack Box Squat (5×6 )

B2: Front Rack Lunge (5×8 Each Leg (135-95))

Extra Work

C1 : Banded Leg Curls (3 x 20 )

C2 : DB Weighted Jumps (3×5 35/20 )

Conditioning

D: Metcon (AMRAP – Rounds and Reps)

AMRAP In 12 Mins

10 Deallift 185/135

15 Burpees Over Bar

30 Double Unders (100 Singles)