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PhysXtreme CrossFit 819 – Bootcamp

Warm-up

No Weights Warm-Up #2 (No Measure)

400m Row or 700m Bike

..

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 (No Measure)

30/30 HELL

5 Rounds

1) Dog Sled

2) Ball Slams

3) Tire Flip

4) DB Thrusters

5) Bear Crawl

6) Bike

7) Battling Ropes