PhysXtreme CrossFit Chaos 819 – Bootcamp – OCR
Warm-up
OCR Base warmup (No Measure)
Body wraps
All together!
Arm cirlcles 10 each-Forward Large, med, small. Back Large, Med, small
20 Windmills
15 Squats
3 x Inchworm out Pushup T -PU T – PU
10 Squats
20 Alt Back lunges
Can Can
Butt Kicks
High Knees
Burpee Broad jumps
Legs muscle endurance
Metcon (No Measure)
4 sets @80%
10 back rack back lunges + 10 back rack front lunges
2 heavy sled push
*** share with a partner if not enough rack
Metcon
Metcon (No Measure)
EMOM 20 mins
1- 6-8L run with sandbag
2- 10 devil presses
3- 50ft burpee broad jumps
4- :40 ME ring rows
5- 50ft burpee broad jumps
All intervals should be around :40 of work
Party!!!!!
Metcon (No Measure)
SURPRISE party!!!!!!