PhysXtreme CrossFit Chaos 819 – Bootcamp
Warm-up
Shane Back Squat Warm-Up #1 (No Measure)
15 MIN MAX
30 sec dynamic calf stretch
2L A Skips
2L Carioca
2L Buttkicks (F&B)
1L Dynamic hamstring stretch
1L Dynamic Quad // Kneeling Quad
————————–
Band Hip Flexor Stretch
Pigeon Hip Stretch
————————–
Lying glute stretch
Squat bottom ankle rocking
————————–
Band pull-apart to chest
Band pec stretch
Weightlifting
Back Squat (5×8 Build-up)
8×30%, 8×40%, 8×50%, 8×60%, 8×70%
Between each set perform 1 Dog Sled Sprint (with 45/25 on sled to begin), adding weight (25/15) to sled each set.
Metcon
Metcon (Time)
4 Rounds
7 ME KB Squat Jumps (50/35)
14 Box Jumps
28 KB Swings
100′ OH KB Lungewalk – Switch hands at 50′
400m Row – Recovery
Metcon (No Measure)
ACCESSORY WORK
3 Rounds
5 ea. Dead Bug
1 ea. DB Farmer’s walk (circle gym)