PhysXtreme CrossFit Chaos 819 – Bootcamp
Warm-up
No Weights Warm-up w/ some X-Over Bands (No Measure)
400m Row
2 L Lateral Low Walk
2 L Crab Walk // Crab Rock
10 Light Goblet Squats
30 Sec ea. Pigeon Glute Stretch
Face Height:
6-10 X-Over – A – Orange-Red
6-10 X-Over – W – Orange-Red
6-10 X-Over – T – Orange-Green
6-10 X-Over – Y – Yellow-Green
6-10 X-Over – I – Yellow-Orange
Knee Height:
6-10 X-Over – Press Plus – Green-Red
..
10 Medium Goblet Squats
2 L Sideways Plankwalk
Metcon
Metcon (Time)
50 KB Swing (50/35)
5 HRPU
1 Tire Flip
3 Lengths DB Farmer’s Walk (50/35)
25 Goblet Squats (50/35)
5 Lengths Run
40 KB Swing
10 HRPU
1 Tire Flip
3 Lengths Bear Crawl
20 Goblet Squats
3 Lengths 1-DB OH Carry (Left)
30 KB Swings
15 HRPU
1 Tire Flip
3 Lengths 1-DB OH Carry (Right)
15 DB Thrusters (40s/25s) // (30s/20’s)
3 Lengths Bear Crawl
20 KB Swings
20 HRPU
1 Tire Flip
3 Lengths Burpee Broad Jumps
10 DB Thrusters
2 Lengths DB Front Rack Lunges
3 Lengths Bear Crawl
10 KB Swings
25 HRPU
1 Tire Flip
20 Lengths Run