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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

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