15/12/2015

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up 6 (No Measure)

Row 400m

Singles x 50

Dowel Dislocates x 10

Push Ups x 10

GHD/Butterfly Situps x 10

Samson Lunge x 8

Weightlifting

Bench Press (6 x 4 build to Heavy)

Metcon

Metcon (AMRAP – Rounds)

16 min AMRAP

Run 400m

8 Pull Ups

16 OH Plate Lunges (20/15)

SG: Assisted Pull Ups, (Scale Plate)

RX+ CTB Pull Ups (25/20)

rest 4 mins then:

Tabata

Hollow Holds and Plank

Posted in wod

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