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BC – 12/01/2018

PhysXtreme CrossFit 819 – Bootcamp View Public Whiteboard Warm-up No Weights Warm-up w/ some X-Over Bands (No Measure) 400m Row 2 L Lateral Low Walk 2 L Crab Walk // Crab Rock 10 Light Goblet Squats 30 Sec ea. Pigeon Glute Stretch Face Height: 6-10 X-Over – A – Orange-Red 6-10 X-Over – W – […]

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Bootcamp lower gym 1/12/2018

PhysXtreme CrossFit 819 – Bootcamp lower gym View Public Whiteboard Warm-up Mike general warm-up (No Measure) 25 jumping jack 25 jumping jack arms forward 16 spider man lunge 5 wide stance inch worm and 5 push up 20 side lunge 20 windmill 15 shoulder circle small, medium, big both direction 20 pretzel 20 wrist circle […]

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12/01/2018 – CrossFit

PhysXtreme CrossFit 819 – CrossFit View Public Whiteboard Metcon Metcon (Time) 1800m row 60 OHS 135/95# w/ pull-up hang 100 GHD w/deadlift hold 225/155# Then… 20 TH 95/65# 15 TH 115/75# 10 TH 135/95# 5 TH 155/105# Then… 50 burpees over bar synchro (sideways) 75 pull-ups synchro 100 heavy wall-ball synchro 30/20#team of 2

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BC OCR 11/30/2018

PhysXtreme CrossFit 819 – Bootcamp – OCR View Public Whiteboard OCR Warm-up #3 (No Measure) 50 Sec per – 10 off ————- Sit through Jacks Up down plank Alt Toe touch sit-ups Sumo Hops touch Skaters Front Squat (3×8) Buildup 3 sets – 10-8-6 ___________ In between each buildup set only 8 Renegade row pushups […]

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