Barrett

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up- Shldr-legs (No Measure)

Run/Row 400m

Light DB Press x 10

Ring Rows x 10

Dowel Dislocates x 10

Samson Lunge x 10

OH Squats x 10

Banded Pull Aparts x 20

Conditioning

21 Day Challenge

Day 9 – 45 Wall Balls

Ensure you squat below parallel and the ball hits target

Time Cap for challenge is 9 min

Skills

Spend 15min on Kipping, HSPUs, DUs

Metcon

Barrett (AMRAP – Rounds and Reps)

AMRAP 5min

5 HSPUs

5 L SIT Chin Ups

rest 2min

AMRAP 5min

6 Burpee Box overs 24/20

8 KB Swings 24/16

scale: strict chin ups

Posted in wod

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