PhysXtreme CrossFit 819 – CrossFit
Warm-up
mylene warm-up (No Measure)
2 length soldier walk
2 length high knee
2 length butt kick
1 length burpee broad jump
1 length inch worm with 1 push up
25 jumping jack clapping up
25 jumping jack forward
10 angels
10 devils
5 kneeling squat jump
5 handstand hold ( 5 sec)
10 stand to squat
Weightlifting
Turkish Get Up (15 mins to find 1RM (1 each side))
Use KB’s or DB’s, start with 3 reps, then 2, then go with singles
Metcon
Metcon (AMRAP – Rounds)
EMOM 16 mins
Odd : 10 thrusters (95/65)
Even : 16 KB swings (50/35)