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PhysXtreme CrossFit 819 – Bootcamp

Warm-up

Shoulder Warm-up (No Measure)

:30 Dynamic Calf Stretch

400m Row

100′ Prisoner Lungewalk

:30 Child’s Pose

15 Light L. Side 1/2 Kneeling DB Press

15 Light R. Side 1/2 Kneeling DB Press

15 Ring Rows

:30 Child’s Pose

100′ Lateral Low Walk

8 L. Side DB Push Press + 100′ OH Farmer’s walk

8 R. Side DB Push Press + 100′ OH Farmer’s walk

100′ Twisting Lungewalk w/ Wall Ball

Weightlifting

Dumbbell Snatch (6-5-4-3-2-1)

Superset with same number of reps of increasing height box jumps.

Metcon

L3: Metcon (Time)

27-21-15-9

Alt DB Snatch (50/35)

Box Jumps (30/24)

L2: Metcon (Time)

27-21-15-9

Alt DB Snatch (40/30)

Box Jumps (24/20)

L1: Metcon (Time)

21-15-9

Alt DB Snatch (35/25)

Box Jumps