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28/11/2018

PhysXtreme CrossFit 819 – CrossFit View Public Whiteboard Warm-up Simon General Warm-up (No Measure) 400m row 50 single unders 3-way hip (1 ea. side) 3 rounds 10 leg raises 10 supermans 5 kang squats Weightlifting Back Squat (5-3-1-5-3-1-10) Start at 75%, inscrese weight as reps go down. 2nd set of 5-3-1 is going to be […]

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BC – 11/28/2018

PhysXtreme CrossFit 819 – Bootcamp View Public Whiteboard Warm-up Shoulder Mobility Warm-up (No Measure) Dynamic Warm-up 25 Jumping Jacks 10 Arm Circles (Big, med, small) both directions .. 3 Rounds 5 Pushups Plus + 5 Scap Pull-ups 10 Easy Angle Ring Rows 30 Sec Child’s Pose Shoulder Stretch .. 2 L Bear Crawl (F&B) 2 […]

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11-27-2018 – BC OCR

PhysXtreme CrossFit 819 – Bootcamp – OCR View Public Whiteboard 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 […]

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BC – 11/27/2018

PhysXtreme CrossFit 819 – Bootcamp View Public Whiteboard Warm-up Shane – front squat warm-up (No Measure) 15 MIN MAX – DYNAMIC WARM-UP 30 sec dynamic calf stretch 1 L A skips 1 L lateral shuffle 1 L carioca 2 L butt kicks (F&B) 1 L dynamic hamstrings 1 L dynamic quads HIP MOBILITY 3-way hip […]

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