PhysXtreme CrossFit Chaos 819 – Bootcamp
Hip Thrust Warm-Up (No Measure)
30 Sec Dynamic Calf Stretch
2 L A Skips
2 L Lateral Shuffle
2 L Carioca
2 L Buttkicks (F&B)
1 L Dynamic Hamstrings
Rig-Mount Roller Static Quad Stretch (Get into top of quad)
Hip & Glute Mobility
Do some LAX or Yoga Tune Up ball digging if needed
Shoulder Activation & Mobility
25 Band Pull-Aparts To Chest
Band Pec Stretch
Barbell Hip Thrust (20-15-10-… to a 10RM in 20 Minutes)
(Back on bench – bench in front of squatting uprights)
Rest as little as possible between your first 4 sets. Rest longer as needed between the later sets.
Superset first four sets with 10 Ring Rows.
Metcon (AMRAP – Rounds and Reps)
20 Barbell Glute Bridge (115/75) *
1 Dog Sled Sprint
Submax Strict Pull-ups
* Pause for a full second in full hip extension at the top.