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PhysXtreme CrossFit 819 – CrossFit

Warm-up

Simon General Warm-up (No Measure)

400m row

25 jumping jacks

30 mountain climbers

10 cobra to downward dog

10 wide stance inch worms + push up

10 PVC around the world (5 left/5 right)

10 PVC shoulder dislocates

Gymnastics

Ring Dips (Ring support hold + negative dip)

3 sets of :10 hold + 3-6 seconds negative dip

Ring Dips (5 sets of 3-6 reps)

Tempo 333X

Superset : 30 sec hollow hold on GHD + 30 sec hip extension hold on GHD

Metcon

Metcon (AMRAP – Rounds)

Every 2:00 for 10:00

25 air squats

2 lengths burpee broad jumps