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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