CrossFit Chain Reaction – CrossFit
Warm-up
Warm Up – 0903 (No Measure)
Samson Lunge x 10
Kettle Bell Swings x 10 Light
Dowel Dislocates x 10
Bar Hangs 20sec
Hollow Hold x 2 20sec
Double Crunch x 10
Roll Calves and Hamstrings – 1 min each
Weightlifting
Squat Clean (5-5-3-2-1 increase to heavy single e2m)
Metcon
Blocks (AMRAP – Reps)
EMOM time cap 15min
odd min: Power Snatch 50/35
start with 1then increase by 1 each round
even min: burpees
start with 2 then increase by 2 each round
Recent Comments