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PhysXtreme CrossFit 819 – CrossFit

Warm-up

Shoulder TGU Warm-up (No Measure)

:30 Dynamic Calf Stretch

400m Row

100′ Prisoner Lungewalk

10 Angels & Devils

:30 Child’s Pose

15 Light L. Side 1/2 Kneeling DB Press

15 Light R. Side 1/2 Kneeling DB Press

15 Ring Rows

:30 Child’s Pose

100′ Lateral Low Walk

:30 Tabletop Stretch

10 Bear-to-1/2 Tabletop w/ extended arm and both knees at 90 degrees (contract hips with the aim to square the hips as much as possible)

Weightlifting

Turkish Get Up (10 Min to find a max TGU:3-2-1-1-1…)

Metcon

Metcon (Time)

3-4-5-6 ea. SB Get-up

5-4-3-2 Dog Sled

40 Battling Ropes

30 Landmine

20 KB Swing (50/35)

10/7 Cal Bike