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PhysXtreme CrossFit 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