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PhysXtreme CrossFit 819 – Bootcamp

Warm-up

No Weights Warm-Up – Barbell Torso (No Measure)

30 Sec Dynamic Calf Stretch

Couch Stretch on rig-mount roller (static stretch for quads)

20 DB OH Press (Easy 20 reps)

20 Easy Angle Ring Rows

60-90 sec Deep Squat Position Stretch — rolling around the ankles & calves

10 Squat to Stand — w/ alt. twist & overhead reach

10 Bear to 1/2 Tabletop w/reach

5 x (1 Wide stance inchworm + 1-5 Pushups)

15 DB OH Press (one weight heavier than first set)

10 Challenging Ring Rows

10 Barbell Side Bends *

10 Barbell Twists *

Metcon

Metcon (Time)

30-25-20-15-10 Burpees

9-7-5-3-1 Lengths Run

10-20-30-40-50 KB Swing

..

10-15-20-25-30 Box Jumps

1-3-5-3-1 Bear Crawl

30-25-20-15-10 Ball Slams

..

1-2-3-4-5 Dog Sled

40-35-30-25-20 Landmine

30-35-40-45-50 Battling Ropes *
Have ropes set up around rig posts but only pull them out once people arrive at the final triplet. If there are still some people doing Bear Crawls in the second triplet, have them do their bear crawls behind the rig.