PhysXtreme CrossFit 819 – CrossFit
Warm-up
Simon General Warm-up (No Measure)
400m row
10 angels & devils
10 wide stance inch worm + push up
20 windmills
10 side lunges
5/5/5 sumo/narrow/normal squats
:30 tricep stretch on rig
Weightlifting
Front Squat (20 mins to find a 1RM)
8x empty bar
6x 40%
5x 60%
3x 70%
2x 80%
1x 90%
1x 98%
1x 105%
Metcon
Metcon (Time)
30-20-10 reps of:
Bar facing burpees
Front squats (135/95)