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PhysXtreme CrossFit 819 – Bootcamp

Warm-up

Trap Bar Deadlift Warm-Up (No Measure)

30 Sec Dynamic Calf Stretching

3-Way Hip

..

3 Rounds

6 x L. Side One-leg RDL

10 x L. Side DB Suitcase Deadlift

50′ L. Side DB Farmer’s carry

6 x R. Side One-leg RDL

10 x R. Side DB Suitcase Deadlift

50′ R. Side DB Farmer’s carry

Increase weight and do next round

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100′ DB Farmer’s Carry (40s/25s)

3 Full-Range Strict Pull-ups // 15 Ring Rows **

100′ DB Farmer’s Carry (50’s/35’s)

6-10 ea. Cossack Squats

100′ DB Farmer’s Carry (60’s/45’s)

** Do 3 Strict Pull-ups only if you can do 10 or more in a row. Otherwise do 15 Ring Rows.

Metcon

Metcon (AMRAP – Rounds and Reps)

Buy In – 400m Run

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AMRAP 30

7 Trap Bar Deadlifts + 50′ Farmer’s Walk **

2 Bear Crawl

3-5 Tire Flip

40 Battling Ropes

200m Run

15 DB Thrusters (25/15)

..

Buy Out – 400m