Bended

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up Mob 1 (No Measure)

Roll Quads 1min each side

Roll Hamstring 1 min each side

Lacrose Ball Calf Smash 1 min each

Inchworm x 3

lunge x 10

Double Crunch x 10

Skills

Kipping, MU’s

Weightlifting

Bench Press (5-5-3-3-2-1 work to heavy)

Metcon

Bended (AMRAP – Rounds and Reps)

15 Min AMRAP:

10 Pull Ups

5 Box Jumps

200 m Run