PhysXtreme CrossFit Chaos 819 – Bootcamp
Warm-up
Shoulder Mobility Warm-up (No Measure)
Dynamic Warm-up
25 Jumping Jacks
10 Arm Circles (Big, med, small) both directions
..
3 Rounds
5 Pushups Plus + 5 Scap Pull-ups
10 Easy Angle Ring Rows
30 Sec Child’s Pose Shoulder Stretch
..
2 L Bear Crawl (F&B)
2 L Crab Walk (F&B)
3-Way Hip
Weightlifting
Dumbbell Snatch-to-Press (6-5-4-3-2-1)
Superset w/ box jumps
– increase dumbbell weight and box height each set
Metcon
Metcon (Time)
21-18-15-12-9-6-3
Cal Row
Alt DB Snatch (50/35)
12-10-8-6-4-2 Burpees Over Rower