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PhysXtreme CrossFit 819 – Bootcamp

Warm-up

No Weights Soft-Tissue Warm-up #2 (No Measure)

15 MIN MAX

Foam Roller:

T-Spine, Lats, Pecs, Quads, Hams, Calves, Peroneals

LAX/Yoga Tune-up/softball/soft-baseball:

Glutes w/leg cross

Side-lying glute med/min

TFL

10 Ring Rows

10 Angels + 10 Devils

10 Windmill

Pigeon Hip Stretch

6ea. Cossack Squats

5x (1 Inchworm + 1-5 Pushups)

10 Ring Rows

Metcon

Metcon (Time)

5 Rounds

30-25-20-15-10 Goblet Squats (40/25) *

1-2-3-4-5 Dog Sled

20 Ball Slams (30/20)

200′ KB Farmer’s walk (50s/35s) **

20 BB Glute Bridge (115/85)***

30 Landmine

3-5 Strict Pull-ups

3-5 Tire Flip
* Suggested starting weights for the Goblet Squats.. increase the weight each set.

** Suggested starting weights for KB farmer’s walk… increase the weight each set.

*** Increase weight if you can.