PhysXtreme CrossFit Chaos 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