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PhysXtreme CrossFit 819 – Bootcamp

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Warm-up

Shoulder TGU Warm-up (No Measure)

:30 Dynamic Calf Stretch

400m Row

100′ Prisoner Lungewalk

10 Angels & Devils

:30 Child’s Pose

15 Light L. Side 1/2 Kneeling DB Press

15 Light R. Side 1/2 Kneeling DB Press

15 Ring Rows

:30 Child’s Pose

8 Scap Pull-ups

100′ Lateral Low Walk

:30 Tabletop Stretch

10 Bear-to-1/2 Tabletop w/ extended arm and both knees at 90 degrees (contract hips with the aim to square the hips as much as possible)

Weightlifting

Turkish Get Up (15 Min to Find a 1RM 3-2-1-1-…)

Superset with submax Strict Pull-ups

Metcon

Metcon (Time)

5-4-3-2-1 SB Get-Ups ea.

1-2-3-4-5 Tire Flip

Metcon (No Measure)

ACCESSORY WORK

4 or 6 or 8 Min Tabata 20:10

1) Hollow Plank

2) Tabletop