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PhysXtreme CrossFit 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