PhysXtreme CrossFit Chaos 819 – Bootcamp
Warm-up
No Weights Warm-Up #2 (No Measure)
400m Row or 1000m Bike
..
Do 3 pushups plus in between each of:
:30 Dynamic Calf Stretch
:30 Bird Dog (3x 5 sec hold for each side)
:30 Left Side 1-DB Farmer’s Walk
:30 Cossack Squats
:30 Broad Jump
:30 Right Side 1-DB Farmer’s Walk
:30 Left Side KB Windmill (v. light)
:30 Right Side KB Windmill (v. light)
:30 Angels
:30 Left Side 1/2 Kneeling 1-DB Press
:30 Devils
:30 Right Side 1/2 Kneeling 1-DB Press
Metcon
Metcon (Time)
1000m Row
..
5 Rounds
15 Box Jumps
1 Tire Flip
..
250m Row
..
4 Rounds
15 Ball Slams
2 Tire Flip
..
500m Row
..
3 Rounds
30 Landmine
3 Tire Flip
..
750m Row
..
2 Rounds
20 DB Thrusters
4 Tire Flips
..
1000m Row
..
1 Round
4 Bear Crawl (F&B)
5 Tire Flips
..
10 Dog Sled