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PhysXtreme CrossFit 819 – Bootcamp

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Warm-up

Shane – Deadlift MOB Warm-up 1 (No Measure)

Core/Hips/Shoulders

25 Jumping Jacks

20 Windmills

3-Way Hip

Pigeon Hip Stretch

10 Bear (position) flip to Tabletop

..

3 Rounds

6-8 ea. x 1-Leg RDL (Contra-lateral hold)

6-8 Cossack Squats

5 Pushup Plus

15 Band Pull-aparts to chest

6 Cuban Press

Weightlifting

Deadlift (Build up to a 5RM)

Superset with 1 dog sled.

Starting weights:

Women: empty + 15 each set.

Men 25 +25 each set.

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Burpees

3 Lengths Run

1 Tire Flip

10 Ball Slams

3 Lengths Run