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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 (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.