PhysXtreme CrossFit Chaos 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