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PhysXtreme CrossFit 819 – Bootcamp

Warm-up

No Weights Soft-Tissue Warm-up #2 (No Measure)

3×5 Min Intervals on timer:

5 Min Foam Roller:

T-Spine, Lats, Quads, Hams, Calves, Peroneals

5 Min LAX/Yoga Tune-up/softball/soft-baseball:

Glutes w/leg cross

Glute med/min & TFL against wall

5 Min

10 Ring Rows

10 Angels + 10 Devils

10 Windmill

Pigeon Hip Stretch

6ea. Cossack Squats

5x (1 Inchworm + 1-5 Pushups)

10 Ring Rows

Metcon

Metcon (Time)

100-80-60-40-20

DU // 3x SU

KB Swing (50/35)

..

5 Rounds

40 Battling Ropes

2 Dog Sled

..

1-2-3-4-5

Bear Crawl

Tire Flip