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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)

40 on 20 off

Swings

Db thrusters

Fig 8 to a hold

V ext crunch

Db Jack’s

Metcon (AMRAP – Rounds and Reps)

AMRAP

10 banded pullups

30 sec battle rope

15 wall balls

Metcon (AMRAP – Rounds and Reps)

Partner sled pushes

Max pushups