CrossFit Chain Reaction – CrossFit
Warm-up
Warm Up PTO2 (No Measure)
200m run or row
10 light plate-floor to overhead
10 Push Ups
10 KB Shoulder Press
10 KB Swings
10 Good Mornings (Dowel)
10 Ring Rows
20 band pull aparts
Skills
Spend 10min on Handstands + drills
Weightlifting
Back Squat (5 x 8 up to 75%)
Metcon
Energise (Time)
1000m Row
followed by
3 Rounds
10 CTB Pullups
12 STOH 60/45
15 Front Squats 60/45
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