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PhysXtreme CrossFit 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