CrossFit Chain Reaction – CrossFit
Warm-up
Warm Up 501 (No Measure)
Run/Row 200m
Dowel Dislocates x 10
Good Mornings x 10
Wall Squats x 10
Push Ups x 10
Ring Rows x 10
Banded Pull Aparts x 20
Conditioning
Push-ups (max reps in 2:45)
Skills
Kipping and Muscle Ups and HSPUs – 15min
Metcon
Blast (AMRAP – Reps)
AMRAP 12min
50 Wallballs (20/14)
40 Double Unders
30 Toes to Bar
20 Burpees
10 CTB Pull Ups
Rx+
+ 5 Muscle Ups
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