PhysXtreme CrossFit Chaos 819 – Bootcamp
Warm-up
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
Weightlifting
12MIN: Push Press (Build up to a heavy 5 reps (max 80%))
Superset with:
12 Seated band hip-abduction
Metcon
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.