PhysXtreme CrossFit Chaos 819 – Bootcamp
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