PhysXtreme CrossFit Chaos 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