PhysXtreme CrossFit Chaos 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.