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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)