CrossFit Chain Reaction – CrossFit


Warm Up – GDom (No Measure)

2 Rounds

Glute Bridge x 10 weighted

Ring Rows x 10

Air Squat x 15

Push Ups x 10


Banded Lat Walks x 10 each way

Banded Pull Aparts x 20


15min – Work on HSPUs, Muscle Ups Kipping DU’s


Bretton (No Measure)

Minutes 0:00 – 5:00:

3 Strict HSPU -or- 1 Wall Walk

4 – 8 Ring Dips (try get kipping)

rest 2min

Minutes 5:00 – 10:00:

10 Second Ring Support Hold

5 x Jump to Rope Hang Hold

Rest 2min

Minutes 10:00 – 15:00:

EMOM 5min

4 Strict Pull Ups (CTB if possible)

Posted in wod


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