21/12/2015-Ankle Mob_Pistols

CrossFit Chain Reaction – Open Gym

Warm-up

Ankle Mob WU1 (No Measure)

Row/Run 400m

Dowel Dislocates x 10

Samson Lunge x 10

KB Swings x 10 Light

Banded Ankle Mob x 4min

Skills

Pistols (Practice 10min)

Weightlifting

Power Clean (5 x 4 work to heavy E90S)

Metcon

Metcon (Time)

Rx: 21 – 15 – 9 rep rounds of: Shoulder to Overhead (35/50), pullups, and box jumps (20/24)

SG: scale bar as needed, assisted Pull ups, Scale box height

RX+: bar 45/60, ctb pullups, 24/30″ box jumps

TG: 15 – 12 – 8 – STOH, Ring Rows & Box Jumps

Posted in wod

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