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 (No Measure)
TEAMWOD – Teams of Two
Partner 1 Runs 400m while Partner 2 hangs from bar. If partner 2 drops from bar before partner 1 has returned, he/she must get back up on the bar as quickly as possible. Once partner 1 returns, they must perform, along with partner 2, 1 synchro burpee for every second partner 2 spent on the ground.
After synchro burpees are completed, partners switch and complete the 400m Run and hang from bar.
..
3000m Row
Partner 1 Rows
Partner 2 performs Bear Crawl (F&B)
When partner 1 reaches 300m, he/she must stop until partner 2 completes their Backward bear crawl to the rower. Then partners switch and the rowing continues. Rowing is completed when you reach 3000m as a team.
..
AMRAP until class cap
Partner 1 Runs 200m while partner 2 does 10ea. Sledgehammer followed by plank until partner 1 returns.