PhysXtreme CrossFit Chaos 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