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10/19/15

19
Oct

10/19/15

CrossFit Point Break – Cardio Bootcamp

View Public Whiteboard

Warm-up

A: Metcon (Time)

3 Rounds

50 Punches

20 Knees (10 Each AIR)

10 Burpee’s

200M Run

Strength

B1: Box Squat (3 x 12 (w/ KB))

Back squat with a wide stance on a box that is just below parallel and explode straight up with knees driven out

B2: Banded KB Swings (3 x 10 )

B3: Sliders (3 x 15 )

Conditioning

C: Metcon (AMRAP – Rounds and Reps)

AMRAP in 12Mins

10 Goblet Reverse Lungee’s (Each Leg)

15 KB Swings (35)\

20 V Ups

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