PhysXtreme CrossFit Chaos 819 – Bootcamp
Warm-up
Shoulder TGU Warm-up (No Measure)
:30 Dynamic Calf Stretch
400m Row
100′ Prisoner Lungewalk
10 Angels & Devils
:30 Child’s Pose
15 Light L. Side 1/2 Kneeling DB Press
15 Light R. Side 1/2 Kneeling DB Press
15 Ring Rows
:30 Child’s Pose
100′ Lateral Low Walk
:30 Tabletop Stretch
10 Bear-to-1/2 Tabletop w/ extended arm and both knees at 90 degrees (contract hips with the aim to square the hips as much as possible)
Metcon
Metcon (Time)
200m Run
5 ea. TGU (35/20)
200m SB Front Rack Carry (60/45)
5 ea. SB Get-up
200m Run
4 ea. TGU
200m OH KB Carry (change sides as needed and to get even time on each side)
4 ea. SB Get-up
200m SB Bear Hug Carry
3 ea. TGU
200m KB Front Rack Right Side
3 ea. SB Get-up
200m KB Front Rack Left Side
2 ea. TGU
200m OH KB Carry
2 ea. SB Get-up
200m Double KB Farmer’s Walk (Suitcase carry)
1 ea. TGU
1 ea. SB Get-up
200m Run