05/24/17

CrossFit Point Break – CrossFit

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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