PhysXtreme CrossFit Chaos 819 – Bootcamp
Warm-up
No Weights Warm-Up – Barbell Torso (No Measure)
30 Sec Dynamic Calf Stretch
Couch Stretch on rig-mount roller (static stretch for quads)
20 DB OH Press (Easy 20 reps)
20 Easy Angle Ring Rows
60-90 sec Deep Squat Position Stretch — rolling around the ankles & calves
10 Squat to Stand — w/ alt. twist & overhead reach
10 Bear to 1/2 Tabletop w/reach
5 x (1 Wide stance inchworm + 1-5 Pushups)
15 DB OH Press (one weight heavier than first set)
10 Challenging Ring Rows
10 Barbell Side Bends *
10 Barbell Twists *
Metcon
Metcon (No Measure)
30/30 HELL
Round 1/3/5
1) Dog Sled
2) Wall Walk
3) Ball Slam (30/20)
4) Bike
5) Battling Ropes
6) KB Swing (60/40)
7) Landmine
Round 2/4
1) Dog Sled
2) DB Push Press (30s/20s)
3) Tire Flip (for Marc Sorrie!)
4) Bike
5) Battling Ropes
6) KB Swing (60/40)
7) Landmine