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PhysXtreme CrossFit 819 – Special Events (Charity fundraisers, competitions)

Warm-up

Knees Up

Kick Back

Can Can

Bear Crawl

Sideways Plank Walk

Burpee Broad Jump

Weightlifting

Back Squat (Practice Sets – Slow Build-up – 3-5 Reps)

Superset with 6-8 Ring Rows

Metcon

Metcon (4 Rounds for reps)

4x 3:00 AMRAP w/ 1:00 Rest

4 Burpees

8 Sit-ups

12 Air Squats