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PhysXtreme CrossFit 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