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