24/03/2016

CrossFit Chain Reaction – CrossFit

Warm-up

Shoulder Mob WU1 (No Measure)

Single Unders x50

Push Ups x 10

Samson Lunge x 10

Ring Rows x 10

Dowel Dislocates x 10

Double Crunch x 10

Single Unders x 50

Roll Upper Back x 2min

Weightlifting

Deadlift (6 x 3 work to max 70%)

Metcon

Metcon (AMRAP – Rounds)

Change of Workout: Due to Rain

Teams of 2

5 Rounds

Partner 1 – Row 400m

Partner 2 – 15 Burpees or Run 400m

Then Swap

Scaling: None