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PhysXtreme CrossFit 819 – CrossFit

Warm-up

Simon General Warm-up (No Measure)

2 rounds:

Partner1: 12 cals bike (easy/moderate pace)

Partner 2: burpees

1:00 frog stretch

1:00 Pec stretch against rig

1:00 bottom squat ankle rocking

10 barbell kang squats

Weightlifting

Back Squat (3-2-1-3-2-1)

Build up from 3 to 2 and from 2 to 1

Go heavier on the 2nd wave, start 1st set @75%

Metcon

Metcon (AMRAP – Rounds and Reps)

7 mins AMRAP

10 alt. DB snatch (50/35)

10 box jumps (24/20)
DON’T DROP THE DB’s

Accessory Exercises

Tune-up ball trap & chest mash for 5:00