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″
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