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.