12.19.16

CrossFit Point Break – Cardio Fit Camp

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Warm-up

A: Coaches Choice (No Measure)

Metcon

B: Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

15 cal row

Sled push in back down and back 45#

Backwards run 2 laps

C: Metcon (Time)

5 rounds

3 laps of Ladder drills with 10m Sprint

Round 1: 2 feet each square

R2: right shuffle 2 feet

R3: left shuffle 2 feet

R4: right scissors 2 feet

R5: left scissors 2 feet

Extra Work

D: Metcon (AMRAP – Reps)

8 min EMOM

Wall strike foot strike 20s burst

20m bounding