PhysXtreme CrossFit Chaos 819 – Bootcamp
Warm-up
Shane Back Squat Warm-Up #1 (No Measure)
15 MIN MAX
30 sec dynamic calf stretch
2L A Skips
2L Carioca
2L Buttkicks (F&B)
1L Dynamic hamstring stretch
1L Dynamic Quad // Kneeling Quad
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Band Hip Flexor Stretch
Pigeon Hip Stretch
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Lying glute stretch
Squat bottom ankle rocking
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Band pull-apart to chest
Band pec stretch
Weightlifting
Back Squat (5×5 across @ 70% w/ 60 sec RI)
Warm-up sets:
5@40%
5@50%
5@60%
Metcon
Metcon (Time)
15 Min
12-10-8-6
Dumbbell RDL
DB Split Squats
Metcon (AMRAP – Rounds and Reps)
5 Min
Dog Sled Partner Relay
Max reps (lengths) per team. Divide work as needed.