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
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!!