PhysXtreme CrossFit Chaos 819 – Bootcamp – OCR
Warm-up
OCR Base warmup (No Measure)
Body wraps
All together!
Arm cirlcles 10 each-Forward Large, med, small. Back Large, Med, small
20 Windmills
15 Squats
3 x Inchworm out Pushup T -PU T – PU
10 Squats
20 Alt Back lunges
Can Can
Butt Kicks
High Knees
Burpee Broad jumps
Weightlifting
Metcon (Weight)
3 sets of 20 thrusters UB
Race – OCR
Metcon (No Measure)
Race of 2 – new racers every :30
5 burpees
Swing Ring 2 Ring
5 burpees
1 Rope climbs
Run to the middle
Metcon
Metcon (No Measure)
AMRAP (Push/Pull)
30 burpees synchro // 20 burpees
30 pull-ups total // ring rows
2L partner sled
30 G2OH w/ plate 35/25
30 partner sit-ups w/medball
Party!!!!!
Metcon (Time)
Pinch grip test w/ plate 35/25#
Metcon (Time)
Pinch grip test w/ plate 35/25#