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PhysXtreme CrossFit 819 – CrossFit

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Warm-up

Simon General Warm-up (No Measure)

400m row

50 single unders

3-way hip (1 ea. side)

3 rounds

10 leg raises

10 supermans

5 kang squats

Weightlifting

Back Squat (5-3-1-5-3-1-10)

Start at 75%, inscrese weight as reps go down. 2nd set of 5-3-1 is going to be heavier than the 1st! Set of 10 will be at about 60%

Metcon

Metcon (AMRAP – Rounds and Reps)

7 mins AMRAP

10 kb swings (70/50)

20 jumping lunges

50ft sled push (3×45/3×25)