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PhysXtreme CrossFit 819 – Special Events (Charity fundraisers, competitions)

Warm-up

Warm-up (No Measure)

5 Min Circle Stick

Once you’re out, do 3 burpees every 30 seconds

..

3 Rounds

:30 Childs Pose

:15 Hanging Hollow

3-Way Hip

5 Cobra-to-Downward Dog

3x 5 seconds Box Brace

Weightlifting

20MIN: Shoulder Press (Technique practice with 5 reps)

Shoulder warm-up

3 Rounds

10 Half Kneeling DB Press Left

10 Half Kneeling DB Press Right

5 Controlled Ring Rows

Half Kneeling DB Press Weights:

Round 1: (12/8)

Round 2: (15/10)

Round 3: (20/12)

Metcon

Metcon (Time)

15 Min

10 Goblet Squats

10 Ring Rows

10 Box Jumps

10 DB Presses

2 Dog Sled