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PhysXtreme CrossFit 819 – Bootcamp – OCR

OCR Base warmup (No Measure)

Body wraps

All together!

Arm cirlcles 10 each-Forward Large, med, small. Back Large, Med, small

20 Windmills

15 Squats

3 x Inchworm out Pushup T -PU T – PU

10 Squats

20 Alt Back lunges

Can Can

Butt Kicks

High Knees

Burpee Broad jumps

Metcon (AMRAP – Rounds and Reps)

AMRAP

5-5-5 Trap Bar pick-up carry

15 Ball Slams

10 Alt Ball Pushups

7 Cal Standing Bike

10 Rower Pikes

250 row

Metcon (AMRAP – Rounds and Reps)

1 Min, 1.5 min, 2 min Burpee Ball toss

Hill Run after each round