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12/14/2018 BC OCR

PhysXtreme CrossFit 819 – Bootcamp – OCR View Public Whiteboard Warm-up (No Measure) 3 rounds: 10/10 Leg Swings 10 Alt Knee Tuck Lunges 10/10 Single Leg Glute raise 3/3 Lateral Banded Steps 8/8 Ring Reach Metcon (AMRAP – Rounds and Reps) AMRAP – Pairs 10 Deadlifts @65-70% 10 Bar Ab Roll-outs 10 Bar Glute Bridge […]

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Crossfit 13/12/2018

PhysXtreme CrossFit 819 – CrossFit View Public Whiteboard Warm-up Simon General Warm-up (No Measure) 2x jog(2x)/knees up/kickback/bear crawl 10 angels & devils 10 hindu push ups 2x 5 scap push ups + 5 push ups 2x 5 scap pull ups + 3 strict pull ups (OR 10 beat swings) 5x 5sec. handstand hold 10 stand […]

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BC – 12/13/2018

PhysXtreme CrossFit 819 – Bootcamp View Public Whiteboard Warm-up Shane – front squat warm-up (No Measure) 15 MIN MAX – DYNAMIC WARM-UP 30 sec dynamic calf stretch 1 L A skips 1 L lateral shuffle 1 L carioca 2 L butt kicks (F&B) 1 L dynamic hamstrings 1 L dynamic quads HIP MOBILITY 3-way hip […]

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Nouvelles-Frontieres – 12/12/2018

PhysXtreme CrossFit 819 – Special Events (Charity fundraisers, competitions) View Public Whiteboard Warm-up Sideways Plank Walk KB-2-Touch Team Race Medball Thruster Hot Potato Weightlifting Sumo Deadlift High Pull (With KB – 10 Minutes Technique work) Metcon Metcon (Time) TEAMWOD – Teams of 2 40-30-20-10 KB SDLHP Pushups Wall Ball .. Partners share the reps evenly. […]

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