PhysXtreme CrossFit Chaos 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
Back Squat (3×8 @75%)
12 @30% or empty bar
10 @50%
8 @60%
6 @70%
*Try not to stop at the top or stop as little as you can, these are speed squats
Metcon
Metcon (AMRAP – Rounds and Reps)
Le plus de cycles possibles en 12 minutes :
10 développés du démon (50/35)
100pi de marche du fermier
25 flexions aérées
100pi de marche du fermier