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PhysXtreme CrossFit 819 – CrossFit

Warm-up

Mike general warm-up (No Measure)

25 jumping jack

25 jumping jack arms forward

16 spider man lunge

5 wide stance inch worm and 5 push up

20 side lunge

20 windmill

15 shoulder circle

small, medium, big both direction

20 pretzel

20 wrist circle

Gymnastics

Handstand drills

5 sets

5 donkey kick ups

5 steps/side (slow)

10 pike pulls
Scaled:

– normal kick up practice (or just touch foot to wall 5x)

– facing wall (or feet on box)

Metcon

Metcon (Time)

5 rounds

20 kb swings (70/50)

20 box jump overs (24″/20″)