PhysXtreme CrossFit Chaos 819 – Bootcamp
Warm-up
No Weights Soft-Tissue Warm-up #2 (No Measure)
3×5 Min Intervals on timer:
5 Min Foam Roller:
T-Spine, Lats, Quads, Hams, Calves, Peroneals
5 Min LAX/Yoga Tune-up/softball/soft-baseball:
Glutes w/leg cross
Glute med/min & TFL against wall
5 Min
10 Ring Rows
10 Angels + 10 Devils
10 Windmill
Pigeon Hip Stretch
6ea. Cossack Squats
5x (1 Inchworm + 1-5 Pushups)
10 Ring Rows
Metcon
Metcon (Time)
25 Box Jumps
15/9 HRPU
25 Ball Slams (25/15)
5 Strict Pull-ups // Band Pull-ups
35 KB Swings
15/15 Sledgehammer
25 Wall Ball (20/14)
35 Landmine
1 Legless Rope Climb // 2 Box Rope Climb // 3 Recline Climb
400m Run
25 Burpees
25 DB Thrusters (25/15)
25/18 Cal Bike
5 Strict Pull-ups // Band Pull-ups
50 Battling Ropes
30 Sec HS Hold
After each exercise, do:
2 Bear Crawl (F&B)
1 Tire Flip
1 Dog Sled