PhysXtreme CrossFit Chaos 819 – Bootcamp
Warm-up
No weights warm-up – Bear Crawl Tag (No Measure)
30 Sec Calf Stretch
5 x (1 Inchworm + 1-2-3-4-5 Pushups)
20 Windmill
6ea. Cossack Squats
10 Bear-to 1/2 Tabletop w/reach
..
3 Min Bear Crawl Tag
Metcon
Metcon (Time)
E2MOM for duration of WOD below
2 Bear Crawl
1 Tire Flip
———————–
WOD
5 Rounds
5 HRPU
10 Ring Rows
15 Air Squats
..
4 Rounds
1 Length Max Effort Broad Jumps
2 Dog Sled Sprints
..
3 Rounds
3-5 Strict Pull-ups
30 Sec Handstand Hold
..
2 Rounds
30 Wallball
30 Landmine
..
1 Round
1 Monkey Bar Crossing
100 KB Swings
..
50 Battling Ropes
40 Ball Slams
30 Box Jumps
20 Burpees
10 Dog Sled Sprints