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
—-
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