PhysXtreme CrossFit Chaos 819 – Bootcamp
Warm-up
Shane – Shoulder MOB warm-up – 1 (No Measure)
Keep Warm-up to 15 MIN MAX
30 sec dynamic calf stretch
2L A-Skips
2L Carioca
2L Buttkicks (F&B)
1L Dynamic Hamstring
1L Dynamic Quad
15 Seated Band Hip Abduction
3-Way Hip
..
Shoulder Activation
3 Rounds
10 Band Face Pulls
3-5 Max Effort Slam Ball Vertical Push Press throws for height (25/15)
..
Shoulder Mobility
10 Bear (position) to Tabletop
Weightlifting
Push Press (Build up to 3×5 @ 75-80%)
Superset first four sets with 5-6 Rope Rows.
Metcon
Metcon (AMRAP – Rounds and Reps)
250m Row
5-10-15-20 DB Thrusters (25s/15s)
3-5 Strict Rope Pull-ups // 8-10 Rope Rows
3-5 Tire Flips
2 Lengths Burpee Broad Jumps