08/12/2015

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

Skills

kipping (5 x 5)

kipping basics

Muscle-ups (5 x 5 )

Bar or Rings work on weakest

Metcon

Metcon (Time)

3 Rounds for time:

500m Row

12 Deadlifts, bodyweight

21 Box Jumps, 24/20

SG: Scale weight as needed

Rx+

750m Row

Box Jumps 30″

Posted in wod

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