PhysXtreme CrossFit Chaos 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.