PhysXtreme CrossFit 819 – Bootcamp
Warm-up
Shoulder Mobility Warm-up (No Measure)
Dynamic Warm-up
25 Jumping Jacks
10 Arm Circles (Big, med, small) both directions
..
3 Rounds
5 Pushups Plus + 5 Scap Pull-ups
10 Easy Angle Ring Rows
30 Sec Child’s Pose Shoulder Stretch
..
2 L Bear Crawl (F&B)
2 L Crab Walk (F&B)
3-Way Hip
Weightlifting
Turkish Get Up (6 Sets to find a 1RM: 3-2-1-1-1-1)
Superset with Rope Pull-ups // Feet-supported Rope Pull-ups.
Rope Pull-ups warm-up:
1st TGU Superset: 12 Ring Rows
2nd TGU Superset: 5-8 Rope Rows
3rd TGU Superset: 3 Jump-up with slow negative
4th TGU Superset: 3-5 Dead hang rope pull-ups // Supported rope pull-ups.
Metcon
Metcon (Time)
50-40-30-20-10 KB Swings
200m Run
9-13-17-21-25 Burpees