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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

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