PhysXtreme CrossFit Chaos 819 – Bootcamp
Warm-up
Shane – no weights – tic tac toe warm-up (No Measure)
Team Tic Tac Toe – Best out of 5 or 7
Make a wall out of boxes 2-high so people waiting can’t see where the balls are placed.
Trip 1: 3 Burpees > Go
Trip 2: Jumping Chest Throw & Chase
Trip 3: Front Rack Lungewalk
Trip 4: Burpees Broad Jump (Chest must touch MB on Burpee)
———————
Pigeon Glute Stretch
20 Windmill
16 Cossack Squats
25 Band Pull Aparts to Chest
Band Pec Stretch
Metcon
Metcon (AMRAP – Rounds and Reps)
Skill practice: 4 Rounds
Start light and increase the weight each round.
20 KB Swings
10 1-Arm KB Swings ea.
5 1-Arm KB High Pulls ea.
5 KB Snatch ea.
..
With your heaviest KB so far:
AMRAP
5 ea. KB Snatch
50 DU // X3 SU
30 KB Swings
15 ea. Sledgehammer
3-5 Tire Flip