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PhysXtreme CrossFit 819 – Bootcamp – OCR

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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

Grip Strength

Metcon (No Measure)

4 sets

5 trap bar deadlift @mod weight

50ft carry

5 trap bar deadlift

:30-:45 ISO hold on ring w/ flexion

Metcon

Metcon (No Measure)

AMRAP 15-20 mins

100ft burpee broad jumps

2L sled push

50ft. DB FR lunges 50/35#

15 burpees

50ft. OH carry

Party!!!!!

Metcon (Distance)

Triple jump test