PhysXtreme CrossFit Chaos 819 – Bootcamp
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