PhysXtreme CrossFit Chaos 819 – CrossFit
Warm-up
Running Prep (No Measure)
Running warm up
25ft each, then walk back to starting point :
High-knee carioca (2 steps with high knee, then 2 steps normal)
Over the hurdle (just walk like you are going over hurdles)
Knee pull to chest
Standing pigeon walk
Lunge with a torso twist
Soldier walk
High knees (after 3 sec stationary, slightly lean forward and start advancing slowly)
Butt kicks (after 3 sec stationary, slightly lean forward and start advancing slowly)
Low lateral shuffle
Lateral shuffle (Shane’s)
50ft dash (hit the ground as many times as you can within the 50ft)
200m jog
Conditioning Skill
Running (Time)
4 x 400m run
Rest = slow 200m jog
Metcon
Metcon (Calories)
20 mins AMRAP
Calories on erg (choose)
*Before doing any calories, perform 6 rounds of:
20 GHD sit ups // OH medball sit ups (20/14)
50 DU’s