PhysXtreme CrossFit 819 – Bootcamp
Warm-up
Shoulder Mobility Warm-up (No Measure)
Dynamic Warm-up
25 Jumping Jacks
10 Arm Circles (Big, med, small) both directions
..
3 Rounds
5 Pushups Plus + 5 Scap Pull-ups
10 Easy Angle Ring Rows
30 Sec Child’s Pose Shoulder Stretch
..
2 L Bear Crawl (F&B)
2 L Crab Walk (F&B)
3-Way Hip
Weightlifting
Push Press (Build up to 3×5 across @ 75-80%)
Between each set do a set of submax pull-ups
Warm up the pull-ups with.. first 1-2 sets of Ring Rows.
Metcon
L3: Metcon (Time)
500m Row
30-40-50-60 sec Handstand Hold
25-20-15-10 Burpee Box Jump
20-30-40-50 KB Swing (50/35)
L2: Metcon (Time)
400m Row
20-30-40-50 Sec Wall Walk Hold
20-15-10-5 Burpee Box Jumps
20-25-30-35 KB Swings (40/30)
L1: Metcon (Time)
300m Row
10-20-30-40 Sec Downward Dog Hold
20-15-10-5 Burpees or Box Jumps or combination
15-20-25-30 KB Swings (35/25)