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PhysXtreme CrossFit 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