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
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..