PhysXtreme CrossFit Chaos 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