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PhysXtreme CrossFit 819 – Bootcamp lower gym

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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 – Reps)

3 x 4 min. AMRAP

6 Burpees

12 Weighted Lunges

24 Kb Swings 35/50

1min. REST

B: Metcon (Time)

Cap 15min.

40 Push up

40 Air squats

40 Battling rope

40 Box Dips

40 Ring Rows