PhysXtreme CrossFit Chaos 819 – Bootcamp
Warm-up
Shane – Shoulder MOB warm-up – 1 (No Measure)
Keep Warm-up to 15 MIN MAX
30 sec dynamic calf stretch
2L A-Skips
2L Carioca
2L Buttkicks (F&B)
1L Dynamic Hamstring
1L Dynamic Quad
15 Seated Band Hip Abduction
3-Way Hip
..
Shoulder Activation
3 Rounds
10 Band Face Pulls
3-5 Max Effort Slam Ball Vertical Push Press throws for height (25/15)
..
Shoulder Mobility
10 Bear (position) to Tabletop
Weightlifting
Turkish Get Up (15 min to find a 1RM)
Superset all sets with submax strict pull-ups.
Metcon
Metcon (Time)
3-4-5-6-7 ea. SB Get-Ups
21-18-15-12-9 Box Jumps
1-2-3-4-5 Empty Dog Sled