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BC – 09/30/2018

PhysXtreme CrossFit 819 – Bootcamp Warm-up No Weights Soft-Tissue Warm-up #2 (No Measure) 15 MIN MAX Foam Roller: T-Spine, Lats, Pecs, Quads, Hams, Calves, Peroneals LAX/Yoga Tune-up/softball/soft-baseball: Glutes w/leg cross Side-lying glute med/min TFL 10 Ring Rows 10 Angels + 10 Devils 10 Windmill Pigeon Hip Stretch 6ea. Cossack Squats 5x (1 Inchworm + 1-5 […]

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BC OCR 09/30/2018

PhysXtreme CrossFit 819 – Bootcamp – OCR Warm-up (No Measure) 3 rounds 50 skips Empty sled Row 300m Metcon (AMRAP – Rounds and Reps) Pistols play 3 x 10 straight arm push downs Metcon (AMRAP – Rounds and Reps) AMRAP 5-10 Peg board pullups 10 bar thrusters 15 wall ball situps 8 parallette pushup/dips 5 […]

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CrossFit

PhysXtreme CrossFit 819 – CrossFit Metcon Metcon (Time) Team of 2 “You go, I go” 10-8-6-4-2 bar muscle-ups sq. snatches (95/65) (75 if M/F) 2 rounds 100 cals row (switch every 25) 50 HSPU 5 rounds 50 du’s // 100 su’s 15 1-arm DB OH alt. lunges synchro #50/35

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BC – Trial Class – 09/29/2018

PhysXtreme CrossFit 819 – Bootcamp Trial Class Warm-up Group warm-up with 8:30am CF class in upper gym. Weightlifting 10MIN: Goblet Squat (5×5 Build-up to technically heavy 5 reps) Superset with 10 seated band hip abduction. Metcon Metcon (Time) 6 Rounds 6 Burpees 1 Dog Sled .. 5 Rounds 7 Ball Slams 1 Dog Sled .. […]

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