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PhysXtreme CrossFit 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