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PhysXtreme CrossFit 819 – Bootcamp – OCR

Warm-up

OCR Base warmup (No Measure)

Body wraps

All together!

Arm cirlcles 10 each-Forward Large, med, small. Back Large, Med, small

20 Windmills

15 Squats

3 x Inchworm out Pushup T -PU T – PU

10 Squats

20 Alt Back lunges

Can Can

Butt Kicks

High Knees

Burpee Broad jumps

Dev

Metcon (Weight)

5 rounds

10 back rack jumping squats

10 DB row/side

Rowing Capacity

Metcon (No Measure)

Review rowing technique

then..

2 rounds

800m row
** increasing pace every 200m

Metcon

Metcon (No Measure)

AMRAP

Team of 2 – AMRAP XXmins

20 wall-balls pass on wall 20/14

20 sit-ups pass 20/14

4 length partner sled push

20 synchro dumbbell thrusters

Accumulate 2:00 bar/ring hold (share as needed)

Party!!!!!

Metcon (AMRAP – Reps)

2mins

MAX EFFORT jumping pull-ups

(12 inch above reach)