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PhysXtreme CrossFit 819 – Bootcamp

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Warm-up

No Weights Warm-Up – Barbell Torso (No Measure)

30 Sec Dynamic Calf Stretch

Couch Stretch on rig-mount roller (static stretch for quads)

20 DB OH Press (Easy 20 reps)

20 Easy Angle Ring Rows

60-90 sec Deep Squat Position Stretch — rolling around the ankles & calves

10 Squat to Stand — w/ alt. twist & overhead reach

10 Bear to 1/2 Tabletop w/reach

5 x (1 Wide stance inchworm + 1-5 Pushups)

15 DB OH Press (one weight heavier than first set)

10 Challenging Ring Rows

10 Barbell Side Bends *

10 Barbell Twists *

Metcon

Metcon (Time)

5 Rounds

50-40-30-20-10 KB Swings (50/35)

100′ Sideways Plankwalk

4 Lengths Farmer’s Carry **

2 Length Burpee Broad Jump

20 Ball Slams

20 DB Thrusters (25s/15s)