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
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