CrossFit Chain Reaction – CrossFit
Warm-up
WU – 115 (No Measure)
Bike 20Cal /Row 200m/200m Run
Dowel Dislocates x 10
Push Ups x 10
Samson Lunge x10
KB Swings (light) x 15
Banded Pull Aparts x 15
Skills
Spend 15min on Kipping, Muscle Ups and HStands
Metcon
Aston (No Measure)
Emom for 12min
Min 1: Ring Dips x 5
Min 2: L Sit Lifts x 5-10
Min 3: Strict Pull Ups x 5
Min 4: Skin The Cat x 3
Conditioning
Tabata Hollow Hold and Plank
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