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PhysXtreme CrossFit 819 – CrossFit

Warm-up

Simon General Warm-up (No Measure)

400m row

30 mountain climbers

10 angels & devils

10 wide stance inch worm + push up

20 windmills

10 side lunges

10 fast burpees

Weightlifting

Bench Press (8-5-5-3-3-3-1-1 build up)

Superset 1st 4 sets with 50ft sideways plank walk (turn around after 25ft)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 mins AMRAP

30 kb swings (50/35)

30 shoulder taps // facing wall // in plank

30 calories row