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PhysXtreme CrossFit 819 – Bootcamp

Warm-up

No Weights Soft-Tissue Warm-up #2 (No Measure)

15 MIN MAX

Foam Roller:

T-Spine, Lats, Pecs, Quads, Hams, Calves, Peroneals

LAX/Yoga Tune-up/softball/soft-baseball:

Glutes w/leg cross

Side-lying glute med/min

TFL

10 Ring Rows

10 Angels + 10 Devils

10 Windmill

Pigeon Hip Stretch

6ea. Cossack Squats

5x (1 Inchworm + 1-5 Pushups)

10 Ring Rows

Metcon

Metcon (3 Rounds for time)

1000m Row for time

2 Rounds 30/30

1) Dog Sled

2) Wall walk

3) Ball Slams

4) Bear Crawl

5) Landmine

6) Battling Ropes

1000m Row for time

2 Rounds 30/30

1) Dog Sled

2) DB Push Press

3) Burpee Broad Jumps

4) Bike

5) Tire Flip

6) Battling Ropes

1000m Row

2.2Km Bike = 1000m Row