PhysXtreme CrossFit Chaos 819 – Bootcamp
Warm-up
Shane Back Squat Warm-Up #1 (No Measure)
15 MIN MAX
30 sec dynamic calf stretch
2L A Skips
2L Carioca
2L Buttkicks (F&B)
1L Dynamic hamstring stretch
1L Dynamic Quad // Kneeling Quad
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Band Hip Flexor Stretch
Pigeon Hip Stretch
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Lying glute stretch
Squat bottom ankle rocking
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Band pull-apart to chest
Band pec stretch
Weightlifting
Back Squat (Build up to a 5RM)
Build-up sets:
8-10@30%, 5@40%, 5@50%, 5@60%, 5@70%, 5@80%
Superset all build-up sets with 8-10 reps of seated band hip abduction.
Metcon
Metcon (AMRAP – Rounds and Reps)
20 KB Jump Squats
200m SB Front Rack Carry
30 Sec Weighted Tabletop
10 Strict T2B