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PhysXtreme CrossFit 819 – CrossFit

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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

Mike barbell warm-up (No Measure)

3 muscle snatch

3 OHS

3 back squat

3 good morning

3 push jerk

3 front squat

3 thruster

Weightlifting

Power Clean (7×3 to a 3RM, 10-12 mins)

Metcon

Metcon (Time)

75 épaulés en puissance (135/95)

*CMALM, en commençant à 0:00

5 burpees au-dessus de la barre

10 flexions aérées
Scaled :

115/75

3 burpees over bar

6 air squats