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
Rope climbs
Metcon (No Measure)
10 mins to review rope climb technique and practice.
– J-Hook
– Efficiency
Competition Practice
Metcon (No Measure)
4 lines (new group OTM)
2-3 sets
10 cals row
10 burpees
10 sideway bench hops
1 rope climbs // 3 reclines
Metcon
Metcon (No Measure)
(Team of 2)
AMRAP
4 L of turf bear crawl (2/2)
12 synchro burpees
15 synchro sandbag cleans
18 alt. box jumps
21 synchro sandbag lunges
Party!!!!!
Metcon (No Measure)
Max effort HS hold