PhysXtreme CrossFit Chaos 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 (Time)
1 – 4 x 15 jumping pull-up’s (+ – 5)
2 – 2 x 50 swings (+ 25)
3 – 3 x 15 cal bike (+ – 5)
4 – 3 x 15 cal row (+ – 5)
5 – 3 x 10/10 KB clean and press (+ – 5)
6 – 3 x 20 v ext crunch (+ – 5)
7 – 2 x 15 hanging plate rise sumo squats (+ – 5)
Perform all for time.
Plus or minus for different levels.
Metcon (No Measure)
Party time!
Walking lunges
Plank