PhysXtreme CrossFit Chaos 819 – Bootcamp
Warm-up
Shoulder Mobility Warm-up (No Measure)
Dynamic Warm-up
25 Jumping Jacks
10 Arm Circles (Big, med, small) both directions
..
3 Rounds
5 Pushups Plus + 5 Scap Pull-ups
10 Easy Angle Ring Rows
30 Sec Child’s Pose Shoulder Stretch
..
2 L Bear Crawl (F&B)
2 L Crab Walk (F&B)
3-Way Hip
Weightlifting
Push Press (7-6-5-4-3 Build-up)
Superset w/
1) 1 rep ea. light TGU
2) Pull-up warm-up progression: 10 Ring Rows > 6 Scap Pull-ups > 3 Strict Pull-ups > 3 Strict Rope Pull-ups (set-to-set variations)
Metcon
Metcon (Time)
3 Rounds
2 Lengths Bear Crawl (F&B)
2 Dog Sled
..
2 Rounds
40 Battling Ropes
3-5 Tire Flips
..
1 Round
100 KB Swings
5 SB Get-up ea.
..
2 Rounds
20 Ball Slams
20/13 Cal Bike
..
3 Rounds
100′ Sideways Plankwalk
2 Dog Sled
Metcon (No Measure)
ACCESSORY WORK
3 Rounds
Accumulate 30 Sec L-Sit
15 DB Side Bends (1 DB only)