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PhysXtreme CrossFit 819 – Bootcamp

Warm-up

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

3-Way Hip

Pigeon Hip

Pigeon Glute

Do some LAX or Yoga Tune Up ball digging if needed

Shoulder Activation & Mobility

25 Band Pull-Aparts To Chest

Band Pec Stretch

Weightlifting

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

Metcon (AMRAP – Rounds and Reps)

20 Barbell Glute Bridge (115/75) *

1 Dog Sled Sprint

Submax Strict Pull-ups

10L+10R Sledgehammer
* Pause for a full second in full hip extension at the top.