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PhysXtreme CrossFit 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