PhysXtreme CrossFit Chaos 819 – Bootcamp
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 (No Measure)
30/30 HELL
5 Rounds
1) Dog Sled
2) DBL KB Thrusters (25s/15s)
3) Sideways Plankwalk
4) Battling Ropes
5) Weighted Tabletop
6) Monkey Bars
7) Tire Flip