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PhysXtreme CrossFit 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