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