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PhysXtreme CrossFit 819 – Bootcamp

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Warm-up

No weights warm-up – Bear Crawl Tag (No Measure)

30 Sec Calf Stretch

5 x (1 Inchworm + 1-2-3-4-5 Pushups)

20 Windmill

6ea. Cossack Squats

10 Bear-to 1/2 Tabletop w/reach

..

3 Min Bear Crawl Tag

Metcon

Metcon (5 Rounds for reps)

TEAM MAX DISTANCE DOG SLED

Alternate team starts on odd and even minutes.

5 Rounds

:60 Max distance dog sled – alternate partners length-by-length

:60 Rest

Each round score = partner 1 + partner 2 reps (completed lengths)

Metcon (Time)

TEAM COUPLET

Partner 1: Rows

Partner 2: Bear Crawl (F&B)

Switch partners every 400m

1 completed bear crawl length = 1 second

Score = Row time – # seconds (# completed bear crawl lengths)

Example: 2000m completed in 13 minutes, 20 completed bear crawl lengths.. therefore score = 12:40

BONUS:

Death By Burpees

Start at 5 burpees