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PhysXtreme CrossFit 819 – Bootcamp lower gym

Warm-up

mylene warm-up (No Measure)

2 length soldier walk

2 length high knee

2 length butt kick

1 length burpee broad jump

1 length inch worm with 1 push up

25 jumping jack clapping up

25 jumping jack forward

10 angels

10 devils

5 kneeling squat jump

5 handstand hold ( 5 sec)

10 stand to squat

Metcon

A: Metcon (AMRAP – Rounds and Reps)

♠ = Burpee

♡ = Double KB lunge

♦ = Deadlift

♧ = Push press

Joker = 6 Sled push

B: Metcon (AMRAP – Rounds and Reps)

400m Run

5 Push up

10 Air squats

5 Deadlifts

10 Ring rows (hard)