CrossFit Chain Reaction – CrossFit
Warm-up
Warm Up – Spindle (No Measure)
20 Star Jumps
3 Inch worms
10 Samson Lunge
10 Dowel Dislocates
10 Push Ups
10 Sit Ups
5 Pull Ups
Conditioning
Double Unders (AMRAP – Reps)
5min
Score is number of continuous DUs in the 5min
Conditioning 1: (No Measure)
emom 6min
odd Interval: Seated Piked Double Leg Lift x 10
even interval: Ring Lock Outs x 15s
emom 4min
L Sit x 15secs
then
Supine Plank Hold 15s
rest 30s
Metcon
Brooks (AMRAP – Rounds and Reps)
AMRAP 10min
Push Press x 8 50/35
OB Burpees x 12
Run 400m
rest 2m
then
Max T2B 1min
Rx+ 60/45
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