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PhysXtreme CrossFit Chaos 819 – Bootcamp


Shane – Shoulder MOB warm-up – 1 (No Measure)

Keep Warm-up to 15 MIN MAX

30 sec dynamic calf stretch

2L A-Skips

2L Carioca

2L Buttkicks (F&B)

1L Dynamic Hamstring

1L Dynamic Quad

15 Seated Band Hip Abduction

3-Way Hip


Shoulder Activation

3 Rounds

10 Band Face Pulls

3-5 Max Effort Slam Ball Vertical Push Press throws for height (25/15)


Shoulder Mobility

10 Bear (position) to Tabletop


Dumbbell Snatch-to-Press (6-5-4-3-3)

Superset with box jumps. Same number of reps per set as Snatch-to-Press.

Increase box height and DB weight each set.


Metcon (AMRAP – Rounds and Reps)

30 Sec @90 Degree Wall Sit

2L Bear Crawl

1-2-3-4-5 Tire Flip

12 DB Push Press (40s/25s)