24/02/2016

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up – Kip (No Measure)

2 Rounds

Jumping ring dips x 10

KB Swings x 10 (light)

Dowel Dislocates x 10

Bar Hangs x 20sec

Samson Lunge x 8

Skills

Kipping and Muscle Ups – 10min

Weightlifting

Overhead Squat (6 x 2 work to 70% concentrate on form)

Metcon

2k Row (Time)

Max Effort 2k Row

Posted in wod

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