PhysXtreme CrossFit Chaos 819 – Bootcamp
Warm-up
Hip Thrust Warm-Up (No Measure)
30 Sec Dynamic Calf Stretch
2 L A Skips
2 L Lateral Shuffle
2 L Carioca
2 L Buttkicks (F&B)
1 L Dynamic Hamstrings
Rig-Mount Roller Static Quad Stretch (Get into top of quad)
Hip & Glute Mobility
3-Way Hip
Pigeon Hip
Pigeon Glute
Do some LAX or Yoga Tune Up ball digging if needed
Shoulder Activation & Mobility
25 Band Pull-Aparts To Chest
Band Pec Stretch
Weightlifting
Barbell Hip Thrust (20-15-10-10-10-10… up to a 10RM in 20 Minutes)
(Back on bench – bench in front of squatting uprights)
Move quickly from set to set until the weights start feeling heavy… then take bigger rests between sets as needed.
Metcon
Metcon (AMRAP – Rounds and Reps)
20 BB Glute Bridge (135/95)
2 Dog Sled Sprint
2 Bear Crawl (F&B)
1 Rope Climb
2 Tire Flip
20 Sledgehammer (10L+10R)
30 KB Swings (50/35)
1 Monkey Bars