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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

Grip Strength

Metcon (Time)

3 rounds

Monkey Bar (2x)

200m run

12-15 ring rows

200m run

1 HOH sled pull

200m run
** practice monkey bar 5 mins prior

OCR type training

Metcon (AMRAP – Rounds)

AMRAP XXmins

1 rope climbs (upstairs)

1x jumping obstacles

50ft under bench crawl

1x rope climbs (downstairs)

200m sandbag carry

50ft heavy sled push

Party!!!!!

Metcon (Weight)

Tuesday abs party!!! Partner up.

Plank on forearms + add weight every :30 until he/she can’t hold anymore, then switch.