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 @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