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PhysXtreme CrossFit 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