PhysXtreme CrossFit 819 – CrossFit
Warm-up
600m row increasing pace every 200m
:30 dynamic calf stretch
1:00 front rack opener on ghd
8 slow burpees
10 angels & devils
10 db press mod
3 way-hips
Bottom squat hold :45
Metcon
Metcon (Time)
400m run
Fran 75/55
400m run
Fran 75/55
400m run
Rest 5 mins
50-40-30-20-10
wall-ball 20/14
DU’s x2 / SU’s x3