PhysXtreme CrossFit Chaos 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)
To make up for having you guys do the CF workout yesterday!
1 Round
50 KB Swings
5 Dog Sled
..
2 Rounds
40 Battling Ropes
4 Dog Sled
..
3 Rounds
30 Landmine
3 Dog Sled
..
4 Rounds
20 Ball Slams
2 Dog Sleds
..
5 Rounds
10 Burpees
1 Dog Sled
..
4 Rounds
15 Box Jumps
2 Bear Crawl
..
3 Rounds
20/14 Cal Bike (Rower if no bike)
3 Bear Crawl
..
2 Rounds
20 Ring Rows
4 Bear Crawl
..
1 Round
25 KB Jump Squats (35/20)
5 Bear Crawl + 5 Dog Sled