PhysXtreme CrossFit Chaos 819 – Bootcamp
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