PhysXtreme CrossFit Chaos 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