PhysXtreme CrossFit Chaos 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