22/03/2016

CrossFit Chain Reaction – CrossFit

Warm-up

WU – 115 (No Measure)

Run 400m

KB Swings x 10

Air Squats x 10

Push Ups x 10

Dowel Dislocates x 10

Sit Ups x 10

Roll Calves 2 min

Ankle Mobility with band 2min

Weightlifting

Front Squat (5 x 5)

Metcon

Metcon (AMRAP – Rounds and Reps)

Time Cap 25min

Continuous Pull-ups

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute, continuing as long as you are able.

Use as many sets each minute as needed.

AMRAP – Rounds and Reps

Rx+ CTB Pull Ups

SG: Assisted Pull Ups. Select band that makes the pull ups taxing