08/10/17

CrossFit Point Break – CrossFit

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Warm-up

A: Metcon (No Measure)

Mobility Coaches Choice

2 Rds

10 Rotator Cuff DB

15 Strict Push Ups

15 GHD Sit Ups

Strength

B1 : Bench Press (5 x 3 )

B2 : Strict Dips (5 x 15 )

no kipping allowed

Extra Work

C1 : BB Curls 28 Method (3 sets )

7 Normal

7 Slow

7 Half Way up

7 Half way down

C2 : Plate Tricep Ext. (3 x 15 OH 45/25 )

Conditioning

D: Metcon (Time)

For Time:

50 Burpee Box Jump Overs 24/20

25 Bar Muscle Ups (Scale 25 Pull ups/25 Dips)