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
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.