PhysXtreme CrossFit Chaos 819 – Bootcamp
Warm-up
No weights warm-up – Bear Crawl Tag (No Measure)
30 Sec Calf Stretch
5 x (1 Inchworm + 1-2-3-4-5 Pushups)
20 Windmill
6ea. Cossack Squats
10 Bear-to 1/2 Tabletop w/reach
..
3 Min Bear Crawl Tag
Metcon
Everyone does the 30/30 HELL
Then..
L3 people do both L3 sections.
L2 people do both L2 sections.
L1 people do both L1 sections.
Metcon (No Measure)
30/30 HELL
3 Rounds
1) Dog Sled
2) Ball Slam
3) Bear Crawl
4) KB Swing
5) Landmine
6) Battling Ropes
..
2 Min rest after completing all 3 rounds
L3: Metcon (Time)
1000m Row
L3: Metcon (Time)
1000m Row
EMOM
7 Burpees Over Rower
L2: Metcon (Time)
1000m Row
L2: Metcon (Time)
1000m Row
EMOM
5 Burpees Over Rower
L1: Metcon (Time)
750m Row
L1: Metcon (Time)
750m Row
EMOM
4 Burpees