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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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Crossfit 29/11/2018

PhysXtreme CrossFit 819 – CrossFit 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 Mike barbell […]

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BC – 11/29/2018

PhysXtreme CrossFit 819 – Bootcamp View Public Whiteboard Warm-up No Weights Warm-Up – Barbell Torso (No Measure) 30 Sec Dynamic Calf Stretch Couch Stretch on rig-mount roller (static stretch for quads) 20 DB OH Press (Easy 20 reps) 20 Easy Angle Ring Rows 60-90 sec Deep Squat Position Stretch — rolling around the ankles & […]

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Nouvelles Frontieres 28/11/2018

PhysXtreme CrossFit 819 – Special Events (Charity fundraisers, competitions) View Public Whiteboard Warm-up () Gymnastics Handstand practice 1- Active hands against wall 2- Headstand (tripod, crow, headstand, extend) 3- Handstand on box 4- Handstand against wall Metcon Metcon (Time) Teams of 3 2 rounds there & back (waterfall style) 30 jumping squats 20 plank up […]

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