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PhysXtreme CrossFit 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!!!!!!