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PhysXtreme CrossFit 819 – Bootcamp

Warm-up

No Weights Warm-Up – Barbell Torso (No Measure)

30 Sec Dynamic Calf Stretch

Couch Stretch on rig-mount roller (static stretch for quads)

20 DB OH Press (Easy 20 reps)

20 Easy Angle Ring Rows

60-90 sec Deep Squat Position Stretch — rolling around the ankles & calves

10 Squat to Stand — w/ alt. twist & overhead reach

10 Bear to 1/2 Tabletop w/reach

5 x (1 Wide stance inchworm + 1-5 Pushups)

15 DB OH Press (one weight heavier than first set)

10 Challenging Ring Rows

10 Barbell Side Bends *

10 Barbell Twists *

Metcon

Metcon (Time)

TEAMWOD – Teams of 2

4000m Row For Time

Work for other partner:

50-40-30-20-10 KB Swings

2-4-6-8-10 Bear Crawls

20 DU // 80 SU

10-15-20-25-30 Box Jumps

Non-rowing partner completes each exercise for the first set of reps, then the switch and the other partner does it. Then they switch again and do the next set of reps and so on.