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PhysXtreme CrossFit 819 – Bootcamp – OCR

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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#