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PhysXtreme CrossFit 819 – CrossFit

Warm-up

Mike general warm-up (No Measure)

25 jumping jack

25 jumping jack arms forward

16 spider man lunge

5 wide stance inch worm and 5 push up

20 side lunge

20 windmill

15 shoulder circle

small, medium, big both direction

20 pretzel

20 wrist circle

Metcon

Metcon (AMRAP – Rounds and Reps)

32 mins AMRAP

20 wallballs (20/14)

20 kb swings (50/35)

20 burpees

20 box jumps

*Every 4 mins, do 1 round of Cindy:

5 pull ups

10 push ups

15 squats

Weightlifting

Shoulder Press (5 sets to get to a heavy 5)