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BC – 10/16/2018

PhysXtreme CrossFit 819 – Bootcamp Warm-up Shane Back Squat Warm-Up #1 (No Measure) 15 MIN MAX 30 sec dynamic calf stretch 2L A Skips 2L Carioca 2L Buttkicks (F&B) 1L Dynamic hamstring stretch 1L Dynamic Quad // Kneeling Quad ————————– Band Hip Flexor Stretch Pigeon Hip Stretch ————————– Lying glute stretch Squat bottom ankle rocking […]

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Crossfit 16/10/2018

PhysXtreme CrossFit 819 – CrossFit Warm-up Simon General Warm-up (No Measure) 25 jumping jacks 30 mountain climbers 10 angels & devils 10 prone angels (no weights) 10 hip flows 10 stand to squats 5/5/5 large/medium/small arm circles 10 pretzels 6 kang squats Weightlifting Back Squat 4×60% 4×65% 4×70% 4×75% 3×4 @80% Metcon Metcon (Time) 3 […]

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BC – 10/15/2018

PhysXtreme CrossFit 819 – Bootcamp Warm-up No Weights Warm-Up #2 (No Measure) 400m Row or 1000m Bike .. Do 3 pushups plus in between each of: :30 Dynamic Calf Stretch :30 Bird Dog (3x 5 sec hold for each side) :30 Left Side 1-DB Farmer’s Walk :30 Cossack Squats :30 Broad Jump :30 Right Side […]

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Crossfit 15/10/2018

PhysXtreme CrossFit 819 – CrossFit Warm-up Simon General Warm-up (No Measure) 2 rounds 200m row 8 pike ups on rower 8 alt. spiderman lunges 4 scap pull ups + 6 beat swings Conditioning Skill 2k Row (Time) Max Effort 2k Row Metcon Metcon (No Measure) 4 rounds :20 hollow hold + 15 V-ups OR tuck […]

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