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BC – 12/11/2018

PhysXtreme CrossFit 819 – Bootcamp View Public Whiteboard Warm-up Shoulder TGU Warm-up (No Measure) :30 Dynamic Calf Stretch 400m Row 100′ Prisoner Lungewalk 10 Angels & Devils :30 Child’s Pose 15 Light L. Side 1/2 Kneeling DB Press 15 Light R. Side 1/2 Kneeling DB Press 15 Ring Rows :30 Child’s Pose 8 Scap Pull-ups […]

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12/11/2018 – Bootcamp 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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Crossfit 11/12/2018

PhysXtreme CrossFit 819 – CrossFit View Public Whiteboard Warm-up Simon General Warm-up (No Measure) 25 jumping jacks 30 mountain climbers 10 angels & devils 10 hip flows 10 stand to squat 20 windmills 10 kang squats w/ barbell Weightlifting Back Squat (5×5 @70-75%, 15 mins) If you don’t have time to hit all 5 sets, […]

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BC – 12/10/2018

PhysXtreme CrossFit 819 – Bootcamp View Public Whiteboard Warm-up Shane – Deadlift MOB Warm-up 1 (No Measure) Core/Hips/Shoulders 25 Jumping Jacks 20 Windmills 3-Way Hip Pigeon Hip Stretch 10 Bear (position) flip to Tabletop .. 3 Rounds 6-8 ea. x 1-Leg RDL (Contra-lateral hold) 6-8 Cossack Squats 5 Pushup Plus 15 Band Pull-aparts to chest […]

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