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PhysXtreme CrossFit 819 – Bootcamp

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Warm-up

Shane – Shoulder MOB warm-up – 1 (No Measure)

Keep Warm-up to 15 MIN MAX

30 sec dynamic calf stretch

2L A-Skips

2L Carioca

2L Buttkicks (F&B)

1L Dynamic Hamstring

1L Dynamic Quad

15 Seated Band Hip Abduction

3-Way Hip

..

Shoulder Activation

3 Rounds

10 Band Face Pulls

3-5 Max Effort Slam Ball Vertical Push Press throws for height (25/15)

..

Shoulder Mobility

10 Bear (position) to Tabletop

Weightlifting

Shoulder Press (Build-up to 3×5 across @75-80%)

Do some band pull-aparts between warm up sets… 8-12 reps

Metcon

Metcon (AMRAP – Rounds and Reps)

20 MIN AMRAP

E3MOM: 2 Dog Sled *

While doing:

5 DB Thrusters (30/20)

50′ Suitcase Carry

10 DB C&P **

50′ Front Rack Carry

300m Row
* Start with dog sled

** push press if needed