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 and strength
Metcon (No Measure)
4 rounds
Heavy sandbag bear hug carries 100ft (2L)
Over,Under,Over,Under
Sled push (2L)
3-5 pegboard pull-ups assisted w/feet
Metcon
Metcon (No Measure)
Accumulate 5K row as a team of 2
While P1 is rowing 500m,
P2 is doing 1-2 rope climbs + sit-ups for the remaining of the time
Party!!!!!
Metcon (No Measure)
6 cones Illinois agility test
Stats from 2000s
Excellent
< 15.2
< 17.0
Above Average
15.2 – 16.1
17.0 – 17.9
Average
16.2 – 18.1
18.0 – 21.7