Categories

Archives

Back to Blog

PhysXtreme CrossFit 819 – Bootcamp

View Public Whiteboard

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)