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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 @75-80%)

Build-up sets:

8-10x empty bar or 30%

6×40%

5×50%

4×60%

3×70%

TEMPO: 33X2

Metcon

Metcon (Time)

100-80-60-40-20 DU // SU x3

1-2-3-4-5 Rope Climb

8-8-6-6-6 DB RDL