PhysXtreme CrossFit Chaos 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)