ChaCha

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up 7 (No Measure)

200m Run/Row/Ski Erg or 1min AIrbike

Push Ups x 10

Air Squat x 10

Dowel Dislocates x 15

Lat Activation Pull Ups x 10

KB Swings x 10

DB Press (light) x 10 each arm

Skills

30 Day Challenge (AMRAP – Reps)

Day 4: 4 Strict Hand Stand Push Ups

Weightlifting

Single Leg DeadLift (5 x 8 e2m keep light)

work on balance and flat hip

Metcon

ChaCha (Time)

With a partner complete 5 rounds each:

Partner 1: 400m Row

Partner 2: Rest

then Swap

Posted in wod

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