CrossFit Chain Reaction – CrossFit
Warm-up
Warm 12 Days (No Measure)
2 Rounds
Bear Crawl 2 x Length of Gym
10 Jumping Jacks
10 Push Ups
10 Ring Rows
10 Lunges
Metcon
Metcon (Time)
30min Time Cap
1 Deadlift
2 Pistol Squats 1 each Leg
3 Burpees
4 Over box Jumps
5 Pullups
6 HR Pushups
7 Kettlebell Swings
8. Goblet squats
9. Double Crunch
10. Walking Lunges
11 Double Unders or Singles
12 Rower Calories
Scale all as needed and enjoy! There may be some bottlenecks for equipment but we’re known for sharing and caring so keep that up as you go through 🙂
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