Categories

Archives

Back to Blog

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

Weightlifting

Back Squat (4 sets of 20)

superset w/max effort pull-ups OR assisted pull-ups (5+ reps)

Metcon

Metcon (No Measure)

TEAM WORKOUT! (2)

AMRAP

4Lrun together

4 DB step overs 35/25#

1 x( 5 burpees + 1 ring2ring)

8Lrun together

8 DB step overs 35/25#

1x( 5 burpees + 1 ring2ring)x

12L run together

12 DB step overs 35/25#

1x ( 5 burpees + 1 ring2ring)

etc..