CrossFit Chain Reaction – CrossFit
Warm-up
Warm-up (No Measure)
Row 400m
Light KB Swings x10
Push Ups x 10
Dowel Dislocates x 10
Good Mornings x 5 hold for 10sec (wide leg)
Roll Shoulders 2mins
Weightlifting
Shoulder Press (5 x 3 Strict work to heavy)
Metcon
Metcon (AMRAP – Rounds and Reps)
20min Amrap
400m Row
20 Wall Balls 20/14
10 Box Jumps 24/20
20 Situps
10 SDLHP 40/25
20 DUs
Row 30 Cal not 400m
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