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PhysXtreme CrossFit 819 – CrossFit

Warm-up

Simon General Warm-up (No Measure)

Partner warm up

1- 15/12 calories row

2- Burpees

*Then switch

1- 15 Kb swings

2- Air squats

*Then switch

1- 15/12 calories row

2- Burpees

*Then switch

Gymnastics

Pull-ups (Max effort UB kipping pull ups)

Prep:

2×5 beat swings

5 kipping swings

3 kipping swings + 1 snap back

3 kipping swings + 1 hip pop

2 kipping swings + 1 pull up OR attempt

Metcon

Metcon (4 Rounds for reps)

4 rounds (1:00 per movement)

1- Devil press (45/30)

2- Box jump over (24/20)

3- Ball slam

4- Row for calories

5- Rest