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PhysXtreme CrossFit 819 – Bootcamp

Warm-up

No Weights Warm-Up #2 (No Measure)

400m Row or 700m Bike

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Do 3 pushups plus in between each of:

:30 Dynamic Calf Stretch

:30 Bird Dog (3x 5 sec hold for each side)

:30 Left Side 1-DB Farmer’s Walk

:30 Cossack Squats

:30 Broad Jump

:30 Right Side 1-DB Farmer’s Walk

:30 Left Side KB Windmill (v. light)

:30 Right Side KB Windmill (v. light)

:30 Angels

:30 Left Side 1/2 Kneeling 1-DB Press

:30 Devils

:30 Right Side 1/2 Kneeling 1-DB Press

Metcon

Metcon (AMRAP – Rounds and Reps)

50 Air Squats

40 Battling Ropes

30 KB Swings

20 Burpee Box Jumps

10 Dog Sled

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2 Min Rest

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100′ Sideways Plankwalk

10 T2B

30 Sec Weighted Tabletop

3-5 Strict Pull-ups

10 Double KB Clean & Push Press

3 ea. Sandbag Get-Ups

15 Ball Slams