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PhysXtreme CrossFit 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

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Band Hip Flexor Stretch

Pigeon Hip Stretch

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Lying glute stretch

Squat bottom ankle rocking

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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)