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PhysXtreme CrossFit 819 – Bootcamp

Warm-up

Shane Back Squat Warm-Up #1 (No Measure)

15 MIN MAX

30 sec dynamic calf stretch

2L A Skips

2L Carioca

2L Buttkicks (F&B)

1L Dynamic hamstring stretch

1L Dynamic Quad // Kneeling Quad

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Band Hip Flexor Stretch

Pigeon Hip Stretch

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Lying glute stretch

Squat bottom ankle rocking

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Band pull-apart to chest

Band pec stretch

Weightlifting

Back Squat (Build-up to 3×5 @ 75%)

Build-up sets:

5@35%, 5@45%, 5@55%, 5@65%

If you did back squats yesterday in CF, do BB Glute Bridge today. Build up to a heavy 7 reps. Make sure to change the sets and reps to 1×7 when you score your weight.