PhysXtreme CrossFit 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
Mike barbell warm-up (No Measure)
3 muscle snatch
3 OHS
3 back squat
3 good morning
3 push jerk
3 front squat
3 thruster
Metcon
Metcon (AMRAP – Rounds and Reps)
10 minutes de répétitions maximales:
8 arrachés en flexion
8 sauts sur la boîte (24″/20″)
8 pompes
Weightlifting
Back Squat (8-6-4-8-6-4)
Pause 1 sec. at the bottom of the squat. Start @50%