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PhysXtreme CrossFit 819 – Bootcamp

View Public Whiteboard

Warm-up

No Weights Warm-up w/ some X-Over Bands (No Measure)

400m Row

2 L Lateral Low Walk

2 L Crab Walk // Crab Rock

10 Light Goblet Squats

30 Sec ea. Pigeon Glute Stretch

Face Height:

6-10 X-Over – A – Orange-Red

6-10 X-Over – W – Orange-Red

6-10 X-Over – T – Orange-Green

6-10 X-Over – Y – Yellow-Green

6-10 X-Over – I – Yellow-Orange

Knee Height:

6-10 X-Over – Press Plus – Green-Red

..

10 Medium Goblet Squats

2 L Sideways Plankwalk

Weightlifting

Turkish Get Up (5 Minutes technique practice – 3 reps each side)

Increase weight each set

Metcon

Metcon (Time)

5-10-15-20-25 HRPU

2-4-6-4-2 Strict T2B // Straight-leg raises // Knee raises

25-20-15-10-5 KB Squat Jumps

1-2-3-2-1 Crab walk (F&B)

5-10-15-20-25 Burpee Box Jumps

40-35-30-25-20 Landmine

1-2-3-4-5 Dog Sled