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PhysXtreme CrossFit 819 – Bootcamp

Warm-up

Shane – Deadlift MOB Warm-up 1 (No Measure)

Core/Hips/Shoulders

25 Jumping Jacks

20 Windmills

3-Way Hip

Pigeon Hip Stretch

10 Bear (position) flip to Tabletop

..

3 Rounds

6-8 ea. x 1-Leg RDL (Contra-lateral hold)

6-8 Cossack Squats

5 Pushup Plus

15 Band Pull-aparts to chest

6 Cuban Press

Weightlifting

Deadlift (15 Minutes to build-up to your heaviest 5 reps)

– Superset with 1 Dog Sled

– Start with (15/0) on sled

– Increase weight by 15 lbs on sled each set.