18/12/2015

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up Mob 1 (No Measure)

KB Shoulder Smash 1 min each side

Roll Quads 1min each side

Roll Hamstring 1 min each side

Lacrose Ball Calf Smash 1 min each

Inchworm x 3

lunge x 10

Double Crunch x 10

Weightlifting

Back Squat (1 x 1 @105%)

Metcon

Metcon (AMRAP – Rounds)

emom for 20min

even min 15 Wall Balls 20/14

odd min 15 Sit Ups

SG: 10 wall balls 14/10 10 Sit ups

Posted in wod

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