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PhysXtreme CrossFit 819 – CrossFit

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Warm-up

Simon General Warm-up (No Measure)

Tabata x12 intervals alternating between :

– Burpees

– Hollow hold

– Single unders

Gymnastics

Kipping drills

5 sets

2 kips

4 leg raises

6 T2B

2 kips

4 hip pops

6 pull ups (butterfly, kipping or attempts)

– Rest 1:30 btw sets –

Metcon

Metcon (AMRAP – Reps)

16 mins AMRAP

Muscle ups // burpee pull ups/ring rows

Before doing muscle ups, you must complete 5 rounds of :

20 wallballs (20/14)

30 kb swings (50/35)

60 DU’s // 100 SU’s