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PhysXtreme CrossFit 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)

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400m Run

Metcon (No Measure)

ACCESSORY WORK

3 Rounds

30 Sec L-Sit on Parallettes

15 DB Side Bends (ea.)