PhysXtreme CrossFit Chaos 819 – Bootcamp
Warm-up
No Weights Warm-Up #2 (No Measure)
400m Row or 700m Bike
..
Do 3 pushups plus in between each of:
:30 Dynamic Calf Stretch
:30 Bird Dog (3x 5 sec hold for each side)
:30 Left Side 1-DB Farmer’s Walk
:30 Cossack Squats
:30 Broad Jump
:30 Right Side 1-DB Farmer’s Walk
:30 Left Side KB Windmill (v. light)
:30 Right Side KB Windmill (v. light)
:30 Angels
:30 Left Side 1/2 Kneeling 1-DB Press
:30 Devils
:30 Right Side 1/2 Kneeling 1-DB Press
Metcon
Metcon (Time)
TEAMWOD – Teams of 2
Both Partners start with 400m Run.
First partner to return, does Burpees until second partner arrives.
The first 8 partners to arrive from a team then take a rower, while subsequent teams take bikes.
Partner 1 Rows, while partner 2 does work. Other teams have partner 1 on bike while partner 2 does work.
The work:
Round 1 – Each partner does 2 rounds, switch after each round.
1 Wall Walk // 30 sec Hollow hold w/ feet on wall or floor
2 Dog Sled
3 Strict Pull-ups // (15 Ring Rows)
4 Bear Crawl
Round 2 – Each partner does 3 rounds, switch after each round.
20 KB Swing (50/35)
2 Burpee Broad Jump
20 KB Jump Squats (35/20)
Round 3 – Each partner does 4 rounds, switch after each round
50 DU // 150 SU
25 HRPU // Angled pushup to a bar in rig or on rings
30 OH Lungewalk
40 Battling Ropes