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PhysXtreme CrossFit 819 – Bootcamp

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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!