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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 hindu push ups

20 windmills

10 side lunges

15 beat swings

1:00 banded lat stretch

1:00 banded pec stretch

Weightlifting

Shoulder Press (5×8 build up, start at 40%)

Superset each set w/ :

– 6-10 strict pull ups (use bands if needed)

– 6 prone angels

Metcon

Metcon (AMRAP – Rounds and Reps)

15 mins AMRAP

20 cals row

20 box jump overs (24/20)

20 jump squats

20 T2B