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PhysXtreme CrossFit Chaos 819 – Bootcamp


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


Turkish Get Up (15 min to find a 1RM)

Superset all sets with submax strict pull-ups.


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