Capital

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up – Tight (No Measure)

Roll Upper back 2 Mins

Roll Hamstrings & Calves 2min

Roll Quads – 2min

Row 400m/Run 400m

Dowel Dislocates x 10

Good Mornings x 10

Push Ups x 10

KB Swings x 10

Conditioning

Push-ups (Max in 3:45)

Skills

Work on Kipping and Muscle Ups

Metcon

Capital (Weight)

Emom 10min

odd: 5 -8 Push Press @ 90%

even: 5-8 Strict Pull Ups