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PhysXtreme CrossFit 819 – CrossFit

Warm-up

mylene warm-up (No Measure)

2 length soldier walk

2 length high knee

2 length butt kick

1 length burpee broad jump

1 length inch worm with 1 push up

25 jumping jack clapping up

25 jumping jack forward

10 angels

10 devils

5 kneeling squat jump

5 handstand hold ( 5 sec)

10 stand to squat

Skill

Metcon (3 Rounds for reps)

1- Every 3:00 for 3 rds: 1:00 AMRAP L-sit on parallettes

*scale to legs bent OR pike push off on the floor if necessary

2- Every 3:00 for 3 rds: 1:00 AMRAP pull up hold

*scale to bar row hold (chest to the bar)

3- Every 3:00 for 3 rds: 1:00 AMRAP hollow hold

*scale to progression that is doable but challenging
1 second = 1 rep

Metcon

Metcon (AMRAP – Reps)

Finisher ((if you have time)

Tabata burpees to target