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PhysXtreme CrossFit 819 – Bootcamp

Warm-up

No Weights Warm-up w/ some X-Over Bands (No Measure)

400m Row

2 L Lateral Low Walk

2 L Crab Walk // Crab Rock

10 Light Goblet Squats

30 Sec ea. Pigeon Glute Stretch

Face Height:

6-10 X-Over – A – Orange-Red

6-10 X-Over – W – Orange-Red

6-10 X-Over – T – Orange-Green

6-10 X-Over – Y – Yellow-Green

6-10 X-Over – I – Yellow-Orange

Knee Height:

6-10 X-Over – Press Plus – Green-Red

..

10 Medium Goblet Squats

2 L Sideways Plankwalk

Metcon

Metcon (No Measure)

30/30 HELL

5 Rounds

1) Dog Sled

2) Burpee Box Jump

3) Tire Flip

4) Ball Slam

5) Bike

6) Landmine

7) Battling Ropes