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6.22.17

22
Jun

6.22.17

CrossFit Point Break – CrossFit

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Warm-up

A: Warm-up (No Measure)

2 rounds

10 plyo push ups

10 DB rotator cuff

10 ring dips

Strength

B1: Pause Bench Press (5×3)

Pause 3s 1 inch off chest

B2: Banded Fat Grip Fly’s (5×15)

Extra Work

C1: Tempo Ring Dips + ME Kipping Ring Dips (3×6 then ME)

3 Sec Down

C2: Rope KB Curls (3×10)

Metcon

D: Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

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