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PhysXtreme CrossFit 819 – Bootcamp – OCR

Warm-up

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

skill and strength

Metcon (No Measure)

10 mins practice

ring to ring practice

or

swing and let go

Metcon

Metcon (No Measure)

Circuit training (:40 ON/ :20 OFF)

4 rounds

– DB KB push presses

– KB swing heavy

– pull-ups variation

– KB hold (2) heavy

– Slam ball

Abs training

Metcon (No Measure)

3 rounds

:30 plank

:30 side plank

:30 side plank

8-12 leg raises

Party!!!!!

Metcon (No Measure)

AMRAP 5 mins

Team of 2 – sled push