CrossFit Chain Reaction – CrossFit
Warm-up
Warm Up 7 (No Measure)
200m Run/Row/Ski Erg or 1min AIrbike
Push Ups x 10
Air Squat x 10
Dowel Dislocates x 15
Lat Activation Pull Ups x 10
KB Swings x 10
DB Press (light) x 10 each arm
Skills
30 Day Challenge (AMRAP – Reps)
Day 4: 4 Strict Hand Stand Push Ups
Weightlifting
Single Leg DeadLift (5 x 8 e2m keep light)
work on balance and flat hip
Metcon
ChaCha (Time)
With a partner complete 5 rounds each:
Partner 1: 400m Row
Partner 2: Rest
then Swap
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