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PhysXtreme CrossFit 819 – Bootcamp – OCR

View Public Whiteboard

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