CrossFit Chain Reaction – CrossFit
Warm-up
Warm-up – Sensory (No Measure)
Row or Run 400m
then
Barbell Warmup
With an empty barbell:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squat
Weightlifting
Shoulder Press (6 x 6 @80% e2m)
Push Jerk (emom x 5 – 3 reps @80% 1RM Strict Press)
Metcon
Cruze (Time)
21-15-9:
Squat Clean (50/35)
CTB Pull-Ups
Rx+ 60/45 & 12-9-6 Bar Muscle Ups
Conditioning
Conditioning 4 (No Measure)
Double Arm KB Swings x 10
Hanging L Sit x 2 (20sec each)
3 Rounds
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