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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

Skill

Metcon (No Measure)

Rope to rope swing and monkey bar practice

10-12 mins

1 rope 2 rope

10 burpees

1L monkey bar

2L sled push 2/1P

Race – OCR

Metcon (No Measure)

EMOM (5 at a time) x 3/4 sets

Suicide sprint

1L bear crawl

10 DB thrusters 35/25#
*** If you still wanna move during your break between rounds, you didn’t went fast enough.

Metcon

Metcon (AMRAP – Reps)

AMRAP

1000m row

30 wall ball passes on wall 20/14#

20 synchro burpees

10 strict pull-ups synchro

HOH sled drag + sled push (1x/partner)

1L balance walk on bench + under bench
Team of 2

Party!!!!!

Metcon (No Measure)

Back squat empty bar- Bring sally up!!