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PhysXtreme CrossFit Chaos 819 – Bootcamp


Shane – Shoulder MOB warm-up – 1 (No Measure)

Keep Warm-up to 15 MIN MAX

30 sec dynamic calf stretch

2L A-Skips

2L Carioca

2L Buttkicks (F&B)

1L Dynamic Hamstring

1L Dynamic Quad

15 Seated Band Hip Abduction

3-Way Hip


Shoulder Activation

3 Rounds

10 Band Face Pulls

3-5 Max Effort Slam Ball Vertical Push Press throws for height (25/15)


Shoulder Mobility

10 Bear (position) to Tabletop


12MIN: Push Press (Build up to a heavy 5 reps (max 80%))

Superset with:

12 Seated band hip-abduction


Metcon (AMRAP – Rounds and Reps)

Until Class Cap:

200m Run

10 Ball Slams (30/20)

10 Box Jumps (24/20)

20 Landmine

15 KB Swings (50/35)

1 Tire Flip *
* Scale Tire flip to DB RDL if low back and hip hinge aren’t strong enough yet.