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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)