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PhysXtreme CrossFit 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