PhysXtreme CrossFit Chaos 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
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