PhysXtreme CrossFit Chaos 819 – Bootcamp
Warm-up
Shane – Deadlift MOB Warm-up 1 (No Measure)
Core/Hips/Shoulders
25 Jumping Jacks
20 Windmills
3-Way Hip
Pigeon Hip Stretch
10 Bear (position) flip to Tabletop
..
3 Rounds
6-8 ea. x 1-Leg RDL (Contra-lateral hold)
6-8 Cossack Squats
5 Pushup Plus
15 Band Pull-aparts to chest
6 Cuban Press
Weightlifting
Deadlift (Build up to 3×5 @ 80%)
Build-up sets:
5×40%, 5×50%, 5×60%, 5×70%
Metcon
Metcon (No Measure)
30/30 HELL
3 Rounds
1) Hill Sprint
2) Jog Back
3) Tire Flip
4) Battling Ropes
5) DB Thrusters (25/15)
6) Landmine
7) Battling Ropes