PhysXtreme CrossFit Chaos 819 – Bootcamp
Warm-up
Shoulder Warm-up (No Measure)
:30 Dynamic Calf Stretch
400m Row
100′ Prisoner Lungewalk
15 Light L. Side 1/2 Kneeling DB Press
15 Light R. Side 1/2 Kneeling DB Press
15 Ring Rows
100′ Lateral Low Walk
8 L. Side DB Push Press + 100′ OH Farmer’s walk
8 R. Side DB Push Press + 100′ OH Farmer’s walk
100′ Twisting Lungewalk w/ Wall Ball
Weightlifting
Dumbbell Snatch-to-Press (6-5-4-3-3 ea.)
Superset with same number of reps of box jumps. Increase height of box each set.
Metcon
Metcon (AMRAP – Rounds and Reps)
20 Min
15 BB Thrusters (65/45) // 15 DB Thrusters (25s/15s)
40 Battling Ropes
2 Bear Crawl (F&B)
30 Landmine