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PhysXtreme CrossFit 819 – Bootcamp

Warm-up

No Weights Soft-Tissue Warm-up #2 (No Measure)

15 MIN MAX

Foam Roller:

T-Spine, Lats, Pecs, Quads, Hams, Calves, Peroneals

LAX/Yoga Tune-up/softball/soft-baseball:

Glutes w/leg cross

Side-lying glute med/min

TFL

10 Ring Rows

10 Angels + 10 Devils

10 Windmill

Pigeon Hip Stretch

6ea. Cossack Squats

5x (1 Inchworm + 1-5 Pushups)

10 Ring Rows

Metcon

Metcon (Time)

1000m Row

Metcon (AMRAP – Rounds and Reps)

15 Min

200m Run

20 BB Glute Bridge (95/65) **

3-5 Submax Strict Pull-ups // 3-5 Jump up & Negative Pull-up // Ring Rows

150m Double KB Suitcase Carry (to fence and back)

** Increase weight each round by 10-15 lbs each side.

Metcon (AMRAP – Rounds and Reps)

15 Min

15-10-5 Ball Slams

1-2-3 Tire Flip

3-2-1 Dog Sled

5-10-15 Box Jumps