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PhysXtreme CrossFit 819 – Bootcamp

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Warm-up

Shane Back Squat Warm-Up #1 (No Measure)

15 MIN MAX

30 sec dynamic calf stretch

2L A Skips

2L Carioca

2L Buttkicks (F&B)

1L Dynamic hamstring stretch

1L Dynamic Quad // Kneeling Quad

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Band Hip Flexor Stretch

Pigeon Hip Stretch

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Lying glute stretch

Squat bottom ankle rocking

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Band pull-apart to chest

Band pec stretch

Weightlifting

Back Squat (7×5 Build-up)

1) 5@30%

2) 5@40%

3) 5@50%

4) 5@60%

5) 5@70%

Last 2 sets where it feels right. Try to go heavy, like maybe 75% then 80% or 80% then 85%, but choose based on your current level of restoration. No chasing PRs if you don’t deserve it! ;P

Metcon

Metcon (AMRAP – Rounds and Reps)

20 MIN CAP

50 DU // 150 SU

25 KB Swings (50/35)

15 Ball Slams

5 Burpee Box Jumps