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PhysXtreme CrossFit 819 – Bootcamp

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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