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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)

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