PhysXtreme CrossFit Chaos 819 – Bootcamp
Warm-up
Hip Thrust Warm-Up (No Measure)
30 Sec Dynamic Calf Stretch
2 L A Skips
2 L Lateral Shuffle
2 L Carioca
2 L Buttkicks (F&B)
1 L Dynamic Hamstrings
Rig-Mount Roller Static Quad Stretch (Get into top of quad)
Hip & Glute Mobility
3-Way Hip
Pigeon Hip
Pigeon Glute
Do some LAX or Yoga Tune Up ball digging if needed
Shoulder Activation & Mobility
25 Band Pull-Aparts To Chest
Band Pec Stretch
Weightlifting
Barbell Hip Thrust (20-15-10-5-5-5 to heaviest possible.)
(Back on bench – bench in front of squatting uprights)
Superset with Submax strict pull-ups.
Team up to share spots in front of rig.
Metcon
Metcon (Time)
27-21-15-9 Cal Row
20-40-60-80 DU // Triple singles
15-12-9-6 T2B