PhysXtreme CrossFit 819 – CrossFit
Warm-up
Simon General Warm-up (No Measure)
4 rounds
25 DU’s // 50 SU’s
5/5/5 sumo/narrow/normal squats
10 beat swings
8 burpees
Weightlifting
Metcon (Weight)
5 sets (Build up)
50ft Kb front rack lunge
Rope Climb (Prep for workout)
6 rope rows/6 rope pull ups or jump to negatives/3 hook and push/1-3 rope climbs
Metcon
Metcon (Time)
30-20-10
Calories rameur
15-12-9
Orteils à la barre fixe // montées de jambes
Burpees
6-4-2
Montées de corde // rappel au sol et remontée debout (x2)