PhysXtreme CrossFit Chaos 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
Dumbbell Clean & Push Press (6-5-4-3-3)
Each arm separately.
Superset with:
1) 10 seated band hip abduction
2) Rope Pull-ups
Progression for Rope Pull-ups:
1) 6 Rope Rows
2) 2-3 Jump up and slow negative 5 sec each
3) 3-5 Strict Pull-ups
4) 3-5 Strict Rope Pull-ups
Metcon
Metcon (Time)
400m Run
1 Rope Climb
21 Thrusters (65/45)
400m Run
2 Rope Climb
15 Thrusters
400m Run
3 Rope Climb
9 Thrusters
400m Run