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