5.8.17

CrossFit Point Break – Cardio Fit Camp

View Public Whiteboard

Warm-up

A: Warm-up (No Measure)

3 rounds

15s quad stretch each

15 leg swings front to back each

20s butterfly

10 lunges each

1 min wall sit

10 knee pulls each leg

Metcon

B: Metcon (10 Rounds for time)

10 rounds

20m sled Sprint

80m Sprint

Walk back

C: Metcon (Weight)

8 min EMOM

8 hang KB or DB clean and press*

Rest time is farmers carry 50m (down and back in gym)

Challenege yourself have set down the KBs/DBs

*you choose the weight

Extra Work

D: Metcon (AMRAP – Reps)

Double Death Unbroken Wallballs

1 wallball

2 wallballs

4 wallballs

8,16,32,64,etc.

Rest as needed *WB can’t touch anything but the body no wall resting*