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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

Metcon (AMRAP – Rounds and Reps)

Pairs

1- 10 High Five Pushups

2- 20 Ball Pass Squats

3- 30 Ball Pass Situps

4- 4 (Each) Sled Push Runs

5- 2 Rope climbs each

6- 10 Cal Ski Erg (each)

Metcon (No Measure)

Row Drills – 30 sec each

SPM – 20 – 22 – 24 – 26 – 28 – All Out

Metcon (No Measure)

Party!

90+ Hangout Max time

10 Air Squats

DB Wall Sit