3.30.17

CrossFit Point Break – Cardio Fit Camp

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Warm-up

A: Metcon (No Measure)

3 rounds

10 pass throughs

20 sec hip mobility (your choice)

10 cal row

30 sec plank

10 push ups

Conditioning

B: Metcon (9 Rounds for time)

9 min EMOM

6 thrusters 20/10s

4 pull ups (8 ring rows)

2 burpees

Dead hang on pull up bar with remaining time

C: Metcon (3 Rounds for time)

3 rounds

800m run

1:1 work rest (rest = work time)

Extra Work

D: Prison Push ups (Time)

1-2-3-4-5-6-7-8-9-10

Push ups

lateral Arm raises to overhead