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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