CHRISTMAS WOD!!!!

CrossFit Point Break – Cardio Fit Camp

View Public Whiteboard

Warm-up

A: Coaches Choice (No Measure)

Metcon

B: Metcon (AMRAP – Rounds and Reps)

35 min AMRAP

DAYS of CHRISTMAS

25 Wallballs 20/14

24 Push ups

23 Cal Row

22 Air Squats

21 Hanging Knee Raises

20 Ring Dips

19 KB Swings 44/26

18 Ball slams 20/14

17 Burpees

16 Ring Rows

15 Medicine Ball Sit ups 20/14

14 Tuck Jumps

13 Sumo Dead Loft High Pulls 44/26

12 Lunges Each Leg

11 Broad Jumps

10 T2B

9 Pull ups

8 Double unders for each min up to this point (Ex 20 min in would be 20×8=160 Dubz: 16x for singles 16×20=320)

7 AB complexes (V-up to V-up legs apart to V-up=1)

6 Lateral Ball Toss each side to wall

5 Broad Jumps

4 Jumping Jacks Per min to this point (like Dubz)

3 Hand stand push ups

2 Bar Muscle ups

1 Mile run