PhysXtreme CrossFit Chaos 819 – Bootcamp
Warm-up
Shoulder Mobility Warm-up (No Measure)
Dynamic Warm-up
25 Jumping Jacks
10 Arm Circles (Big, med, small) both directions
..
3 Rounds
5 Pushups Plus + 5 Scap Pull-ups
10 Easy Angle Ring Rows
30 Sec Child’s Pose Shoulder Stretch
..
2 L Bear Crawl (F&B)
2 L Crab Walk (F&B)
3-Way Hip
Weightlifting
Dumbbell Snatch-to-Press (6-5-4-3-3-3)
Increase weight each set.
Superset with box jumps. Same number of reps of box jumps as snatch to press.
Increase height of box each set.
Metcon
Metcon (Calories)
20 Min Cap
27-21-15-9
Alt. Dumbbell Snatch
Cal Row
..
Max Effort Bike (Cal)