PhysXtreme CrossFit Chaos 819 – Bootcamp
Warm-up
No Weights Warm-Up – Barbell Torso (No Measure)
30 Sec Dynamic Calf Stretch
Couch Stretch on rig-mount roller (static stretch for quads)
20 DB OH Press (Easy 20 reps)
20 Easy Angle Ring Rows
60-90 sec Deep Squat Position Stretch — rolling around the ankles & calves
10 Squat to Stand — w/ alt. twist & overhead reach
10 Bear to 1/2 Tabletop w/reach
5 x (1 Wide stance inchworm + 1-5 Pushups)
15 DB OH Press (one weight heavier than first set)
10 Challenging Ring Rows
10 Barbell Side Bends *
10 Barbell Twists *
Metcon
Metcon (Time)
6 Rounds
10 Burpees
1 Dog Sled
..
5 Rounds
2 Bear Crawl
1 Dog Sled
..
4 Rounds
40 Battling Ropes
1 Dog Sled
..
3 Rounds
30 Landmine
1 Dog Sled
..
2 Rounds
20 Box Jumps
1 Dog Sled
..
1 Round
100 KB Swings
1 Dog Sled
** Optional… add 1 Tire Flip after each Dog Sled for an extra kick in the pants!