Categories

Archives

Back to Blog

PhysXtreme CrossFit 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