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PhysXtreme CrossFit 819 – Bootcamp – OCR

BC OCR base warm-up #2 (No Measure)

Body wraps

30 sec air squats

30 sec windmills

30 sec Alt back lunges

30 sec mtn climbers

30 sec plank

1 min burpees

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Band shoulder routine

Up – front – down

Metcon (AMRAP – Rounds and Reps)

AMRAP

10 Band Face Pulls

2 x Ring Lung I Y T

10 Banded Pullups

10 Box Jumps

10 Standing X rows

10 X Chess Fly

10 Sumo Hanging Squat

Metcon (AMRAP – Reps)

8 Min Turkish Getup Challenge

One hand Switch only if possible.

Metcon (AMRAP – Reps)

Party

Row 300M

Sled Rope Pull