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PhysXtreme CrossFit 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.