PhysXtreme CrossFit Chaos 819 – CrossFit
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
Weightlifting
Front Squat (Build up to 3×3 across @ ~ 75%)
Tempo: 33X2
Superset all warm-up sets with 4-6 GH Raises
Add band resistance or other load if you can do more than 6 reps.
Metcon
Metcon (AMRAP – Rounds and Reps)
400m Run
12 Alt BB Lunges (135/95)
12 HRPU
18 Box Jumps
12 C2B // Pull-ups // Ring Rows