PhysXtreme CrossFit Chaos 819 – Bootcamp
Warm-up
No Weights Warm-Up #2 (No Measure)
400m Row or 1000m Bike
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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 (5 Rounds for time)
500m Row
..
21-15-9
Alt DB Snatch (50/35)
Box Jumps
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500m Row
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21-15-9
Ball Slams (30/20)
Burpees
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500m Row
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21-15-9
DB Thrusters (25/15)
Ring Rows
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500m Row
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21-15-9
Sledgehammer
Cal Bike
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500m Row