PhysXtreme CrossFit Chaos 819 – CrossFit
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