CrossFit Chain Reaction – CrossFit
Warm-up
Warm Up PTO2 (No Measure)
10 light plate-floor to overhead
10 Overhead Squats(Dowel)
10 Ring Rows
8 hanging knee raises / knees to elbow
6 glute bridge (each leg keep knees together)
Shoulder Mobility – 2min Roll Upper back
Weightlifting
Bench Press (5-5-3-3-2-1 increase to heavy)
Metcon (AMRAP – Rounds and Reps)
AMRAP 10min
10 power cleans 50/35
8 Box Jumps 24/20
6 pull ups
rest 2 min
Metcon (No Measure)
Tabata Hollow Hold and Plank
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