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PhysXtreme CrossFit 819 – Bootcamp

Warm-up

Shoulder Mobility Warm-up (No Measure)

Dynamic Warm-up

25 Jumping Jacks

10 Arm Circles (Big, med, small) both directions

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3 Rounds

5 Pushups Plus + 5 Scap Pull-ups

10 Easy Angle Ring Rows

30 Sec Child’s Pose Shoulder Stretch

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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

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Max Effort Bike (Cal)