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PhysXtreme CrossFit 819 – CrossFit

Warm-up

Simon General Warm-up (No Measure)

EMOM 12 mins

1- :40 bike

2- Pike pull on rower seats

3- 10 push ups to downward dog

Gymnastics

Handstand Push-ups (Max effort strict HSPU’s OR pike push ups)

Before the max effort set, perform 2 sets of 3 to 5 reps of each. If you can’t get the next one, just stick to the last progression you were successful with!

– 1st progression: pike push ups (initiate on knees if too hard)

– 2nd progression: negative handstand push up

– 3rd progression: strict handstand push up (normal pressing width, watch tripod position at the bottom and head through at the top, keep core tight)

Metcon

Metcon (Time)

Complete 100 wallballs (20/14)

*EMOM starting at 0:00 of 50 DU’s // 100 SU’s
If wallballs are a limiting factor, lower the weight, not the reps.

Accessory Exercises

Sleeper stretch 2x :30 each side

Hands behind back front delt stretch 3x :30