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PhysXtreme CrossFit 819 – Bootcamp

Warm-up

No Weights Warm-Up – Barbell Torso (No Measure)

30 Sec Dynamic Calf Stretch

Couch Stretch on rig-mount roller (static stretch for quads)

20 DB OH Press (Easy 20 reps)

20 Easy Angle Ring Rows

60-90 sec Deep Squat Position Stretch — rolling around the ankles & calves

10 Squat to Stand — w/ alt. twist & overhead reach

10 Bear to 1/2 Tabletop w/reach

5 x (1 Wide stance inchworm + 1-5 Pushups)

15 DB OH Press (one weight heavier than first set)

10 Challenging Ring Rows

10 Barbell Side Bends *

10 Barbell Twists *

Metcon

Metcon (Time)

5 Deadlifts (135/95) // (115/85)

5 Burpees Over Bar

1000m Row

10 Deadlifts

5 Burpees Over Bar

800m Row

15 Deadlifts

5 Burpees Over Bar

600m Row

20 Deadlifts

5 Burpees Over Bar

400m Row

25 Deadlifts

5 Burpees Over Bar

200m Row

20 Deadlifts

5 Burpees Over Bar

400m Row

15 Deadlifts

5 Burpees Over Bar

600m Row

10 Deadlifts

5 Burpees Over Bar

800m Row

5 Deadlifts

5 Burpees Over Bar

1000m Row