23/03/2016

CrossFit Chain Reaction – CrossFit

Warm-up

WU – Team (No Measure)

2 Rounds

40 DUs

3 InchWorms

10 Jumping Jacks

10 Push Ups

10 Ring Rows

10 Lunges

Skills

Suggestions:

Work on Pistol Squats (to a box or with a band)

Handstand Push Ups to 16.4 standards

Rope climb technique

Stay away from muscle ups after yesterdays wod.

Metcon

Metcon (AMRAP – Rounds and Reps)

For as long as possible, every 3 minutes, complete 1 round of the following:

-2x thrusters (30/25)

-2x box jumps (24in/20in)

-4x thrusters (30/25)

-4x box jumps (24in/20in)

-6x thrusters (30/25)

-6x box jumps (24in/20in)

After each successful round completed, add 10kg for men and 5kg for women on the thruster weight. Complete as many rounds as possible until you are unable to hit the 24 reps (1 round) in the 3 minutes. Round 2 will be 40/30 for the thrusters, round 3 is 50/35 etc.

Posted in wod

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