PhysXtreme CrossFit Chaos 819 – Bootcamp
Warm-up
No Weights Warm-up w/ some X-Over Bands (No Measure)
400m Row
2 L Lateral Low Walk
2 L Crab Walk // Crab Rock
10 Light Goblet Squats
30 Sec ea. Pigeon Glute Stretch
Face Height:
6-10 X-Over – A – Orange-Red
6-10 X-Over – W – Orange-Red
6-10 X-Over – T – Orange-Green
6-10 X-Over – Y – Yellow-Green
6-10 X-Over – I – Yellow-Orange
Knee Height:
6-10 X-Over – Press Plus – Green-Red
..
10 Medium Goblet Squats
2 L Sideways Plankwalk
Metcon
Metcon (Time)
400m Run
..
5 Rounds
50-40-30-20-10 DU // Double reps for singles
200m Sprint (sprint up.. easy down)
2-4-6-8-10 Bear Crawl (F&B)
10 Box Jumps
10/7 HRPU
20 KB Swing (50/35)
..
400m Run
Metcon (No Measure)
ACCESSORY WORK
3 Rounds
30 Sec L-Sit on Parallettes
15 DB Side Bends (ea.)