PhysXtreme CrossFit Chaos 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