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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

Weightlifting

Romanian Deadlift (5×10 @ 50% 1RM Deadlift)

Barbell Warm-up:

2 Rounds

7 RDL

7 Bent-Over Rows

7 Back Squats

7 Good Mornings

Metcon

Metcon (AMRAP – Rounds and Reps)

10 MIN AMRAP

1-2-3-4-5…

Squat Clean Thruster (155/105) // (125/85)

Muscle-Up // Burpee Pull-Up