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PhysXtreme CrossFit 819 – Bootcamp

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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