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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%