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PhysXtreme CrossFit 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