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BC – 12/12/2018

PhysXtreme CrossFit 819 – Bootcamp View Public Whiteboard Warm-up No weights warm-up – Bear Crawl Tag (No Measure) 30 Sec Calf Stretch 5 x (1 Inchworm + 1-2-3-4-5 Pushups) 20 Windmill 6ea. Cossack Squats 10 Bear-to 1/2 Tabletop w/reach .. 3 Min Bear Crawl Tag Metcon Metcon (5 Rounds for reps) TEAM MAX DISTANCE DOG […]

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Crossfit 12/12/2018

PhysXtreme CrossFit 819 – CrossFit View Public Whiteboard Warm-up Simon General Warm-up (No Measure) Row 15 calories 2 sets 50ft sampson stretch w/ twist 50ft low lateral banded walk (feet on band) :30 hang from bar Row 15 calories Weightlifting Push Press (5×3 build up) Focus on finishing the drive with the bar still on […]

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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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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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