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PhysXtreme CrossFit 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