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PhysXtreme CrossFit 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