PhysXtreme CrossFit Chaos 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
Front Squat (3×8)
Take 3 sets to Build up to your 8 Rep 3 x 8
Metcon (Time)
Race #1
ROW 250M
10 Over BOX Burpees
20 DB Renegade Rows
Sled Push
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Race #2
2 X Sled
10 Ball Toss Over BOXES
30 Jumping Pullups (Chin Over Bar – Arms extended)
Row 250M