05/01/2016

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up – Mob2 (No Measure)

Wrist Mobility – 1 min each

Samson Lunge x 10

Kettle Bell Swings x 10 Light

Dowel Dislocates x 10

Bar Hangs 20sec

Hollow Hold x 2 20sec

Double Crunch x 10

Weightlifting

Deadlift (5 x 5 work to heavy)

Metcon

Metcon (Time)

5 Rounds

Row 400m

T2B x 8

KB Swings x 12 24/16

RX+ 32/24

SG: Scale KB and K2E, 3 Rounds