PhysXtreme CrossFit Chaos 819 – Bootcamp
Warm-up
No Weights Warm-Up #2 (No Measure)
400m Row or 1000m Bike
..
Do 3 pushups plus in between each of:
:30 Dynamic Calf Stretch
:30 Bird Dog (3x 5 sec hold for each side)
:30 Left Side 1-DB Farmer’s Walk
:30 Cossack Squats
:30 Broad Jump
:30 Right Side 1-DB Farmer’s Walk
:30 Left Side KB Windmill (v. light)
:30 Right Side KB Windmill (v. light)
:30 Angels
:30 Left Side 1/2 Kneeling 1-DB Press
:30 Devils
:30 Right Side 1/2 Kneeling 1-DB Press
Metcon
Metcon (Time)
WOD PREP
3 Rounds
5 HRPU
5 Deadlifts **
5 Ring Rows
5 Goblet Squats **
30 Sec DU / SU practice
5 Wall balls
** start light and increase weight each round up to WOD weight
TEAMWOD – Teams of 2 – Share reps as you like
100 HRPU
100 Deadlifts (135/95)
100 Ring Rows
100 Goblet Squats (50/35)
100 DU // 300 SU
100 Wall Ball (20/14)
10 Bear Crawl (F&B)
10 Dog Sled