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PhysXtreme CrossFit 819 – Bootcamp

Warm-up

Shane – Deadlift MOB Warm-up 1 (No Measure)

Core/Hips/Shoulders

25 Jumping Jacks

20 Windmills

3-Way Hip

Pigeon Hip Stretch

10 Bear (position) flip to Tabletop

..

3 Rounds

6-8 ea. x 1-Leg RDL (Contra-lateral hold)

6-8 Cossack Squats

5 Pushup Plus

15 Band Pull-aparts to chest

6 Cuban Press

Weightlifting

Deadlift (Build up to a 5RM)

Build-up Sets:

8-10x Empty bar or 30%

7×40%

6×50%

5×60%

5×70%

5×80%

Superset all build-up sets with a variety of X-Over Band work for shoulders and LAX ball work for Glute med/min & TFL

Metcon

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