PhysXtreme CrossFit Chaos 819 – Bootcamp
Warm-up
Hip Thrust Warm-Up (No Measure)
30 Sec Dynamic Calf Stretch
2 L A Skips
2 L Lateral Shuffle
2 L Carioca
2 L Buttkicks (F&B)
1 L Dynamic Hamstrings
Rig-Mount Roller Static Quad Stretch (Get into top of quad)
Hip & Glute Mobility
3-Way Hip
Pigeon Hip
Pigeon Glute
Do some LAX or Yoga Tune Up ball digging if needed
Shoulder Activation & Mobility
25 Band Pull-Aparts To Chest
Band Pec Stretch
Weightlifting
Barbell Hip Thrust (20 Minutes to find a 10RM)
(Back on bench – bench in front of squatting uprights)
Build-up sets: 20-15-10…
Metcon
Metcon (AMRAP – Rounds and Reps)
20 BB Glute Bridge (135/95)
200m Run
10 Ring Rows
10 HRPU