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PhysXtreme CrossFit 819 – Bootcamp

Warm-up

No Weights Warm-Up #2 (No Measure)

400m Row or 1000m Bike

..

Do 3 pushups plus in between each of:

:30 Dynamic Calf Stretch

:30 Bird Dog (3x 5 sec hold for each side)

:30 Left Side 1-DB Farmer’s Walk

:30 Cossack Squats

:30 Broad Jump

:30 Right Side 1-DB Farmer’s Walk

:30 Left Side KB Windmill (v. light)

:30 Right Side KB Windmill (v. light)

:30 Angels

:30 Left Side 1/2 Kneeling 1-DB Press

:30 Devils

:30 Right Side 1/2 Kneeling 1-DB Press

Metcon

Metcon (Time)

E5MOM – 500m Row // 400m // 300m

100 DU // 300 SU

100 KB Swing

50 HRPU

10 Dog Sled

10 Bear Crawl (F&B)

50 Wall Ball (20/14)