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BC -12/06/2018

PhysXtreme CrossFit 819 – Bootcamp View Public Whiteboard Warm-up Shane – Shoulder MOB warm-up – 1 (No Measure) Keep Warm-up to 15 MIN MAX 30 sec dynamic calf stretch 2L A-Skips 2L Carioca 2L Buttkicks (F&B) 1L Dynamic Hamstring 1L Dynamic Quad 15 Seated Band Hip Abduction 3-Way Hip .. Shoulder Activation 3 Rounds 10 […]

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Crossfit 06/12/2018

PhysXtreme CrossFit 819 – CrossFit View Public Whiteboard Warm-up Simon General Warm-up (No Measure) 25 jumping jacks 30 mountain climbers 10 angels & devils 3 rounds 25ft lateral band walk 15 good mornings 10 beat swings Weightlifting Deadlift (10-8-6-6-6-4-4 build up, then 1×15 heavy) Metcon Metcon (Time) 3 rounds 20 front squats (115/75) 15 push […]

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BC – 12/05/2018

PhysXtreme CrossFit 819 – Bootcamp View Public Whiteboard 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 […]

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Crossfit

PhysXtreme CrossFit 819 – CrossFit View Public Whiteboard Warm-up Simon General Warm-up (No Measure) Tabata x12 intervals alternating between : – Burpees – Hollow hold – Single unders Gymnastics Kipping drills 5 sets 2 kips 4 leg raises 6 T2B 2 kips 4 hip pops 6 pull ups (butterfly, kipping or attempts) – Rest 1:30 […]

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