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PhysXtreme CrossFit 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

Skill

5 Sets – Quality Movement

3 Wall Climbs

100′ DB Farmer’s Carry

Heavy. Walk, don’t rush it.

Add weight for the first 3 sets.

Metcon

Metcon (AMRAP – Rounds)

E4MOM – 16 Minutes

25 V-Ups

15 Hang Squat Cleans @ 50-60%