09/03/2016

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up – 0903 (No Measure)

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 10Roll Calves and Hamstrings – 1 min each

Weightlifting

Bench Press (10 – 8 – 6 – 4 – 2 work to heavy)

Metcon

Metcon (Time)

Rachel

2 Rounds

23 Burpees

23 KB Swings

rest 2 min

then

3 Rounds

23 Sit Ups

23 Air Squats

Posted in wod

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