12/18/2015

CrossFit Point Break – Cardio Bootcamp

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Warm-up

A: BootCamp2 (No Measure)

3 Rounds

10 Banded Good Mornings

15 V ups

10 Burpee’s

200M Run

Strength

B1: Sliders (3×10)

B2: Hollow Rocks (3×10)

B3: Superman holds (3X 20)

1 full sec hold at top!

Metcon

C: Metcon (AMRAP – Rounds and Reps)

2 Rounds

7 Minute AMRAP

15 Air Squats

15 Jumping Air Squats

24 Weighted Step Ups

24 Walking Lunges

Rest 30 seconds

7 Minute AMRAP

10 Burpees

24 Knee Ups

15 Squat and Press

40 Mountain Climbers

Rest 30 seconds