PhysXtreme CrossFit Chaos 819 – Bootcamp
Warm-up
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
Weightlifting
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
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)