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PhysXtreme CrossFit 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