Categories

Archives

Back to Blog

PhysXtreme CrossFit 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