PhysXtreme CrossFit Chaos 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