PhysXtreme CrossFit Chaos 819 – CrossFit
Warm-up
Warm-up (No Measure)
400m Row
Stretch Complex @ wall
25 Band Pull-aparts to chest
30 Sec Kneeling Overhead Int. RC Stretch w/ Band
10 Ring Pushups
100′ Burpee Broad Jump
10 Squat-to-Stand w/ Twist & Reach
100′ Bear Crawl (F&B)
Gymnastics
Odd: 25 Hollow Rocks
Even: 6-10 Ring Dips
Ring Dips Prep:
2 Rounds
10 Sec Iso-Hold + 4 Sec Negative
10 Ring Rows
3 Ring Dips
10 Wide Side-to-Side Bicep Stretch
Metcon
Metcon (Time)
0-5Min
1000/750m Row
5-10Min
30 Power Snatch (135/95)
10-15Min
1000/750m Row
15+Min
30 Squat Snatch
Rest for remainder of 5 min segments.
Scale: You choose the weight.